Other exercise areas: triceps behind shoulders and upper arms
Fitness Equipment: Dumbbells
Combination Type: Multiple Workouts
Difficulty level: novice can do
Sports Type: None
Force type: Push
1. Lying on a bench, with both hands open on both sides of the body (at the same height as the chest), lift up the dumbbell, bend the arm 90 degrees, and palm outwards. This is the starting position. Pay attention to the chest, shoulders sink (back), do not shrug.
2, inhale, exhale while lifting both hands up dumbbells, stay 2 seconds, slowly falling to the initial position. The speed of falling is twice as slow as the lifting speed. 1 (lift) 2-3-4 (drop) and complete one action. Lift your dumbbells with both hands until your arms straighten, but do not touch the dumbbells, so the chest will lose tension.
Note that the greater the weight of the dumbbell, the greater the stimulation of the chest muscles. The weight chosen was too small to use only arm strength and did not exercise to the chest. Chest push is the most basic exercise for chest muscle exercise, which can increase the size of pectoralis major.
In the starting position, you can also hold the palm of your hand in a relative position, then lift it upwards and flip the palm of your hand towards the outside. This change has a greater stimulus to the shoulder and increases the difficulty of shoulder selection. If you choose a large amount of weight, use this posture with caution.