The fastest way to train chest muscles with dumbbells

Dumbbells are very good for training chest muscles. It can be said to be a very fast way to train chest muscles. Therefore, people can choose suitable dumbbell exercises according to their needs. In most cases, the dumbbells are lifted with the front of the upper arms. Only in this way can the upper body get a very good training effect, and then the chest muscles can be more developed.

Target area: Front of upper arm

You can sit or stand, with your feet together on the ground, your torso kept straight, and hold a dumbbell in each hand at your sides, with your palms facing forward. Keeping your upper arm still, bend your left elbow and raise the dumbbell to shoulder height while rotating your palm outward to contract your biceps at the top. Then slowly return to the original position. While lowering your left arm, bend your right arm and do the same curling movement.

What it will do: If someone asks you to flex your muscles, nine times out of ten you will raise your arms, bend your elbows, and flex your biceps. What can better demonstrate a man's strength than towering biceps? In addition to this classic training move, there are also dumbbell curls, dumbbell arm curls, dumbbell hammer curls, dumbbell supported curls, etc. You may wish to try them one by one.

Wrist flexion and extension

Target area: Inner forearm

Sit with your legs on the ground, hold a dumbbell in your right hand and place your forearm on your right leg, with your wrist suspended in the air and your palm facing up. Bend your wrists as much as you can to lift the dumbbells, then extend your wrists to lower the dumbbells, making sure your forearms always stay against your thighs. After completing the specified number of repetitions, switch to the other side.

Exercise effect: You must have seen arm wrestling, which is a strength competition between men. The flexor muscles of the forearm responsible for bending the wrist play an important role in it, and they can be trained by wrist flexion and extension. In order to avoid imbalance of antagonistic muscle strength, it is recommended to practice reverse grip wrist flexion and extension frequently, that is, hold the dumbbells with your palms facing down and stretch your wrists as far as possible.

Supported curl

Target muscles: Biceps

Sit with your legs apart and your feet on the ground. Hold a dumbbell in your right hand, support your right upper arm with the inner side of your right thigh, place your left hand on your left knee, and lean your torso slightly forward. Bend your right elbow and curl the dumbbell, contract at the top, and then slowly return to the starting position. After completing the specified number of repetitions, switch to the other side.

Exercise effect: Just like the triceps exercise, a second exercise for the biceps is listed here because using dumbbells to train your arms is so convenient and effective. This will make your arms more congested with blood. I believe that within a few months, the cuffs of your T-shirt will be filled.

Dumbbell Squat

Target area: Thighs

Stand with your feet hip-width apart, chest out and stomach in, look forward, hold a dumbbell in each hand and let them hang at your sides, palms facing each other. Bend your hips and knees and squat down until your thighs are parallel to the ground, and hold for a few seconds. Then restore to the original position. Pay attention to sitting back as you squat, keeping your lower back straight, and your knees should not exceed your toes at the lowest point.