Dumbbell Flyes This is an ideal exercise for building full chest muscles. It not only fully stimulates the chest muscles, but also stretches the connected muscle tissue. It can make the human body experience a strong stretching and contraction movement. Following the exercises below correctly will build stronger and more toned chest muscles. Preparatory position: Lie on your back, with your hips, shoulders and back pressed against the bench, and your feet flat on the ground. Hold the dumbbell close to your chest with your palms facing each other, then lift the dumbbell upwards with your arms basically straight. Exercise: Bend your elbows slightly and slowly lower the dumbbells to both sides. When you reach the lowest point, your upper arms and the bench are basically at the same level. Bend your elbows at about 90 degrees to fully stretch your chest muscles. Lower the dumbbell slowly while inhaling, don't rush. Raise the lower edge of the ribs to stretch the chest muscles as much as possible, pause briefly when you reach the bottom, and then slowly drive the dumbbells back and upward to do a "flying bird" movement, returning to the starting position. Number of groups: Use a relatively light weight to do 3 groups of 10 to 15 times each, and stick to the "3-0-2" second rhythm. Tips: Keep the dumbbells away from your shoulders because they are not "presses." When lifting the dumbbells backwards and upwards, imagine "hugging" a person and never push them away. Tip: Don't try to use too much weight to avoid straining your shoulders. The appropriate weight can maintain the normal movement. Dumbbell incline bench press Incline plates of different inclines can be used. For example, incline at a large angle at the beginning and gradually reduce the angle during training until it is parallel to the ground. Using the same weight and doing short intervals will help reduce muscle fatigue. Preparatory position: Lie on your back on an inclined board, hold dumbbells in both hands directly above your shoulders, place your feet flat on the ground, straighten your back against the inclined board, tighten your abdominal muscles, and straighten your neck. Exercise: When lifting, you should follow a triangular movement trajectory, and the dumbbells should meet at the midline of the body above the chest and shoulders. The movements should be gentle and smooth, paying special attention to squeezing the chest muscles, and the movements should be slow when restoring. Number of groups: Use dumbbells of appropriate weight and do 3 to 4 groups of 10 times each. The action rhythm is "3-0-2" seconds. Try not to pause (if you need to pause, only at the top or bottom). Tips: 1. When pushing the dumbbell upwards, try to let the dumbbell "float up" gently, as if it is not controlled by consciousness. This way the chest muscles must start working immediately to prevent the dumbbell from falling.
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