Among the training equipment, dumbbells are a very commonly used equipment, and I believe some people are very familiar with them. In training movements, many movements use dumbbells, but these movements are very particular. Some people still know what dumbbell movements are for training chest muscles. So, what are the exercises to use dumbbells to train chest muscles? Let’s take a look.

1. Dumbbell Bench Press

Lie on your back on a stool, holding dumbbells in both hands , exert force on the chest, lift the dumbbell straight up until the arms are straight. At this time, the hand shape can remain unchanged, with the grip distance shoulder-width apart, or the palms of the hands can face each other, and at the same time squeeze inward until the dumbbells touch. This move is a classic chest exercise.

2. Dumbbell incline press

Elevate the stool with your head high and your feet low. Lie on your back on a stool. Turn your wrists, bend your elbows, open your shoulders, and slowly lower the dumbbells to fully stretch your chest muscles, but make sure you can continue to control the dumbbells. This action exercises the upper edge of the pectoralis major and the anterior deltoid muscles of the shoulders very well.

3. Dumbbell incline push

Elevate the stool with your head low and your feet high. Lie on your back on a stool. Turn your wrists, bend your elbows, open your shoulders, and slowly lower the dumbbells to fully stretch your chest muscles, but make sure you can continue to control the dumbbells. Using chest strength, lift the dumbbells straight up until your arms are straight. This action is a good way to exercise the lower edge of the chest.

4. Supine Fly

Lie on your back on a stool, holding dumbbells in both hands straight above your body. Using the tips of your elbows as a guide, open your hands outward and downward, feeling like you are holding a balloon in your arms until you reach the lowest point. Press your chest hard and pull your hands back to the starting position in an arc. This action has a very obvious effect on increasing the thickness of the pectoralis major muscle and outlining the chest lines.