Dumbbells are used very frequently in our fitness process. Because this equipment is very small and convenient, it is also very convenient for us to use. There are many ways to use dumbbells. If you want to exercise our chest muscles, you can also choose this action. The exercise effect is very good. So let’s take a look at the most effective way to train your pectoralis major muscles with dumbbells.

Supine Dumbbell Fly

At first we lay flat on the bench. And keep your body in a relaxed state. At this time, you can place your legs naturally on the ground to maintain a balanced state. Lift your arms to keep your hands balanced, hold a dumbbell in each hand, and straighten your hands naturally. At the beginning of the movement, we open our arms to our sides, like a soaring bird, and straighten our arms until our arms and shoulders can form a straight line. Then slowly retract your arms and start the action again, insisting on completing a group of 20 each time, and you can perform 2 to 3 groups.

Dumbbell Bench Press

This action is done while lying flat on a bench. At this time, we open our legs on the ground, hold the dumbbells with both hands and place them on our chest. In the forward position, our body is kept straight at this time. Adjust your breathing before starting, use both hands to slowly push the dumbbell upwards until our arms can be straightened, and the hands are parallel at this time. Then recycle the arms and put the dumbbells back, and then start the action again, insisting on completing 20 sets each time, and you can perform three sets.

Bent over the dumbbell lift

This action is done by leaning over on the bench. At the beginning, we lie down and keep relaxed. At this time, our hands are on each side. Hold a dumbbell and hang it naturally on the ground. At the beginning of the movement, we use our arms to lift the dumbbell parallel to the ground until our upper arm can form a straight line with the shoulder and the upper arm is parallel to the ground. , and the upper and lower arms are in a vertical state. At this time, let's hang down naturally and relax, and then start the action again. We insist on completing 15 sets each time, which can be done in 3 to 5 sets.

The above is about how to use dumbbells to exercise chest muscles. Dumbbells are used very frequently in life, so we can have dumbbells at home, which makes it more convenient to exercise and can perform effective exercises more often.