For people who are keen on fitness, especially boys, nine out of ten people want to train their chests. After all, a pair of huge chest muscles not only look beautiful, but also increase their personal charm to a great extent, making girls feel very good. Feel safe. In fact, you don’t have to go to the gym to achieve this effect. You only need to buy a pair of dumbbells, master an effective enough method, and exercise at home. It won’t take long before you can see gratifying results.

Action 1: Dumbbell bench press

The dumbbell bench press is a lying down On a relatively narrow plane, the upper body remains on the plane, and the thighs of the lower body can also be on the plane, but the knees need to remain perpendicular to the ground. Hold a dumbbell in each hand, bend your arms to keep the dumbbell in front of you, close to your chest, then straighten your arms, lift the dumbbell into the air, stay for a few seconds before doing the next exercise. This action is mainly used to exercise the pectoralis major muscle in the chest muscles. It should be noted that the weight must be appropriate and not too light.

Action 2: Dumbbell Supine Fly

In fact, all the fly movements are similar, and they are basically completed on the side. The same is true for dumbbell supine flyes. This action requires us to lie on a relatively narrow plane, in a supine position, keep the upper arms parallel to the ground, and the forearms vertical to the ground. Hold a dumbbell in each hand and try to lift the dumbbell to a high place. , until the entire arm is vertical to the ground. This action mainly exercises the outer part of the pectoralis major muscle and the middle seam of the pectoral muscle. You can do eight to twelve per group.

Action 3: Dumbbell supine arm extensions

This action requires us to lie on a relatively narrow plane, keep the body above the knees parallel to the ground, and keep the body below the knees perpendicular to the ground. The preparation is the same as the dumbbell bench press. The difference is that it requires holding a dumbbell with both hands, straightening the arms, lifting the dumbbell above the head, and then pulling it hard toward the back of the head. It mainly exercises the upper edge of the pectoralis major muscle and the middle seam of the pectoral muscle.