Chest muscles play an important role for both boys and girls. For example, in the eyes of boys, if the chest muscles are thinner, the body will look thinner. For girls, Thin pectoral muscles will cause your breasts to look smaller. In short, exercising the chest is very useful, but the movements to exercise the chest also need to be carefully studied. Next, let’s take a look at what exercises can exercise the chest muscles! Let’s take a look!
Dumbbell bench press
The dumbbell bench press is actually specially created for you. If you can do this well, you don't have to worry about your chest muscles being underdeveloped. Before doing this exercise, we must first hold the dumbbells with both hands, and then use a bench that is relatively flat and long enough. After your body lies on your back on the bench, put the dumbbells on your legs. After you are stable on your back, you can slowly move the dumbbells on your legs to your chest. During the movement, your arms will definitely bend, but also Don't bend it too much, just bend it slightly and move it slowly. When the arms are bent, the direction of the elbows should be moving to both sides of the body. During the slow movement, the movement ends when it moves to the chest.
Incline dumbbell fly
The decline dumbbell fly movement is similar to the standard dumbbell fly movement, but this movement requires you to prepare a decline bench first, or go to the gym to prepare a bench that can adjust the curvature, and then adjust the bench to the decline position. . Next, lie down flat on this bench, then hold the dumbbells with your arms and start doing fly exercises. Most of the fly exercises are done after holding the dumbbells in your hands, and then put your arms on both sides of the body to perform like a fly. The posture and exercise process should not be too fast, otherwise it will put too much pressure on the muscles. However, using dumbbells will not cause too much harm to the body, so you don't have to worry about safety issues. You just need to do the movements correctly. Slowly, it is generally very safe. This movement can create concentrated pressure on the chest.
Dumbbell supine extension
This action also requires the use of dumbbells, so the safety factor can also be guaranteed. First, after lifting the dumbbells, lie on your back on the prepared stool. The stool must be selected in advance to be heavier. This will It is more conducive to subsequent exercise, because heavier stools are less prone to imbalance during exercise. Next, we need to hold the dumbbells with the hands on both sides of the body. After holding the dumbbells, we need to stretch our arms. Then naturally we have to bend our elbows. After bending our elbows, we put the dumbbells down. The dumbbells move approximately behind the head. You can complete this exercise. Although this exercise has a great exercise effect on the arms, it can also exercise the chest, killing two birds with one stone.
The three movements mentioned above can make your chest muscles more developed and stronger. After regular exercise, you will also find that the shape of your chest muscles becomes more beautiful.