What muscles does the bench press exercise

The bench press exercise mainly exercises the pectoral muscles. It is very good for exercising the arm muscles and also for exercising the biceps and inner chest muscles. It is recommended that you can stick to the bench press exercise method in your life. The bench press exercise mainly targets the chest muscles. We can use the dumbbell bench press method to lose weight. It is recommended that you can learn about the dumbbell bench press methods to lose weight.

What muscles does the dumbbell bench press train?

The dumbbell bench press mainly exercises the pectoral muscles, and can also have a certain effect on exercising the arm muscles.

The bench press barbell is originally used to train chest muscles such as the pectoralis major and pectoralis minor. In addition, there are muscles such as the biceps and triceps. Generally speaking, if you want to train such muscles, the bench press barbell is a good way. If you persist in using this method to train, you will still be able to see some signs over time. The bench press barbell mainly develops the pectoralis major and upper limb extensor muscles. Once these two muscles are well trained, you will be able to see the muscles of the body.

Where does dumbbell bench press work the chest muscles?

Uncross-grip dumbbell bench press

Target: The inner chest muscles, and the triceps will also be stimulated more.

Pros: Kinder to the shoulders, more feel for your inner chest!

method:

1. Lie on your back on the bench press, hold the dumbbells in front of your chest with both hands, straighten your arms, and retract and sink your shoulder blades!

2. Use a double grip, hold the dumbbells tightly, and then slowly lower the dumbbells to feel the chest muscles slowly stretched. When the dumbbells fall close to the chest, pause for one second, and then hold (maintain tension).

4. Contract your pectoral muscles and triceps at the same time, push the dumbbells up quickly, then lock them and squeeze your pectoral muscles! Pay attention to the control in the movement and maintain good muscle tension!

The best way to train your chest muscles with dumbbells

1. Supine dumbbell circle

Relax your body and lie flat on the bench with your feet firmly on the ground. Hold the dumbbells with your palms facing up and open your arms to both sides. Move the dumbbells above your head and return them to the same position as above your head, allowing your pectoralis major muscles to contract. Repeat the above movements.

2. Supine dumbbell bench press

Lie on a bench with dumbbells in your hands, lift the dumbbells above your chest, bend your elbows, and slowly lower them until your upper arms are parallel to the ground. Repeat the push-up movement. Coordinate your breathing to make the pectoralis major contract to its peak. Repeat 3-5 sets.

3. Supine dumbbell curled arm press

Lie on a bench with your feet firmly planted on the ground and hold dumbbells above your chest. Lift the dumbbells and exhale, feeling the pectoralis major muscles tightening while lifting, lift and straighten, slowly return to the initial position, and repeat the above steps.

Four: Supine dumbbell neck arm extension

Lie flat on a bench with your body relaxed, your feet firmly on the ground, and hold dumbbells behind your head. Exhale while lifting, stretch it above your chest, and return to the starting position.

5. Supine Dumbbell Fly

Lie flat on a bench, hold dumbbells with your arms straight up, inhale, open your arms and slide down smoothly, so that your elbows are at the same height as your shoulders. Slowly lower the dumbbells in an arc, bend your arms 90 degrees, and feel like you are hugging the bucket, then move up to the initial position.