Complete list of dumbbell exercises

Fitness is a good way to exercise the body. It can help improve immunity and also improve body shape. However, due to busy work, people usually have little time to go to the gym for training. But in fact, at home, you only need a small piece of fitness equipment: dumbbells, to achieve the purpose of exercising. However, you must pay attention to the method when using dumbbells, otherwise it is likely to cause damage to your body, which will not be worth the loss.

The first move: Flat dumbbell fly Exercised part: Outer side of pectoralis major Fitness effect: It exercises the chest muscles very well, making the pectoralis major muscles stronger and more powerful, and stimulating the growth of the chest muscles.

Number of exercise sets: 3 to 5 sets, 8 to 12 in each set. Tips from Fitness Bar: You can use lighter dumbbells at the beginning to master the movements. Keep your elbows slightly bent at a fixed angle and lower them to the plane of your back. When lifting them, do it like hugging a big tree, not straight up and down. Push along a certain arc to feel the stretching and contraction of your chest muscles. Exhale as you stretch your arms, and inhale as you relax.

The second move: Cross chest with a puller. Parts of the exercise: lower pectoralis major, middle pectoral muscles. Fitness effect: This move has a very obvious effect on congestion. Use light weights and multiple reps. Keep your elbows slightly bent, lower your head and hold your chest in. Try to squeeze your pectoral muscles at the top of the movement.

Number of exercise groups: 4~6 groups, 20 reps per group

The third move: Butterfly machine fly. Exercised area: middle seam of pectoral muscles. Fitness bar tip: Straight arms are more effective than regular arm curls. Sit on a stool with your arms straight. The fist is facing forward and the forearm is against the arm block. This way, the arms can be crossed in front of the chest, and the range of motion is naturally greater than that of the arm flexion movement. Hold the cross-arm position for 1-2 seconds, peaking at the top. Try to squeeze the chest muscles as close to the middle seam as possible to force them to "stand up". Number of exercise groups: 3 to 5 groups, 8 to 12 reps per group

Exercise 4: Incline dumbbell press Exercised area: upper pectoralis major. Fitness Bar Tip: The advantage of dumbbells over barbells is that there is no horizontal bar restriction, so you can fully stretch the pectoralis major muscles. Be careful not to lower them too low to avoid straining the pectoral muscles. This exercise is done first because free weights require a lot of energy. The angle of the incline board should be controlled between 30-45 degrees. If the angle is too large, the pressure on the anterior deltoid muscle will be greater, which will affect the strength of the pectoral muscles. Number of exercise groups: 3 to 5 groups, 8 to 12 reps per group

Exercise 5: Decline dumbbell bench press Exercised area: lower pectoralis major muscle. Fitness Bar Tips: Lower the dumbbells or barbell to both sides of the lowest ribs, not to the middle of the pectoralis major muscle, so as not to put pressure on the shoulder joint.

Number of exercise groups: 3 to 5 groups, 8 to 12 reps per group

Exercise 6: Barbell or dumbbell flat bench press Exercised area: Build the entire chest circumference. Fitness effect: Effectively stimulate the chest muscles, making them fuller and rounder; while bending the arms, it also strengthens the arm muscles. Number of exercise groups: 3 to 5 groups, 8 to 12 exercises in each group. Tip: If you use a barbell, different grip distances will stimulate different focuses. If it is slightly narrower than the shoulders, it will train the middle pectoralis major muscle; if it is the same width as the shoulders, it will train the entire pectoral muscle; if it is slightly wider than the shoulders, it will train the outer side of the pectoral muscle; if it is wider, it will focus on training the posterior deltoid muscle. When lying on your back on a flat bench or step, always keep your waist suspended and chest upright, with your elbows level with the bench and the angle between your upper arms and torso about 90 degrees. During the movement, when you exhale, push up with force; when you inhale, control the dumbbells or barbell to fall at a constant speed.

Exercise 7: Dips and extensions Part of the body trained: Lower chest Tips: Tighten your elbows, lean your upper body forward, tuck your chin in, and slightly hunch your chest. Maintain this position at the beginning and end. Do not lower the bottom of the movement too low to avoid putting too much pressure on the shoulder joints.

Eighth Style: Bracket Push-ups Exercised parts: inner and outer sides of the pectoralis major Fitness effect: Increase the circumference of the pectoralis major. This movement can increase the fullness of the muscles relatively quickly.

Number of exercise sets: 3 to 5 sets, 10 to 20 in each set. Tips for fitness bar: 1. Place the stand on a relatively flat ground as much as possible, pay attention to controlling the body's center of gravity and maintaining body balance; during the movement, keep the abdomen tight, and keep the torso in a straight line as much as possible. You can choose the torso sinking height according to your arm strength. 2. Exhale when sinking down or returning upwards; inhale before sinking down or returning upwards.

Precautions

If you have the conditions, you can go to the gym. If you don’t have the conditions, you can choose a few exercises and practice them at home. As long as you persist, chest muscle training will soon show results.

Essentials for home fitness: dumbbells, dumbbell bench