For most people with fitness experience, pectoral muscles are almost the best muscles to practice. There is only one big pectoral muscle, and the range of motion is limited. Not as flexible as deltoid, not as complicated as back, not as complicated as legs. The main action is bench press, but here I mainly introduce dumbbell chest exercises. Dumbbells are more free than barbells, and can shape a beautiful chest shape.
Dumbbell bench press
Dumbbell bench press is the most effective exercise for chest muscle training, even surpassing barbell bench press! Because it provides a larger range of motion, more balanced left and right chest development and less muscle damage. The dumbbell moves upward and leans forward slightly, showing a parabolic trajectory. The scapula continues to tighten. Push the arm straight back, then make the two straight arms open to both sides, slowly bend the arm, and the dumbbell falls vertically until the big arm is at the same level as the body, that is, push.
Supine straight arm pull-ups
This is a very classic movement, and only a few people practice it, but as Schwarzenegger's favorite training movement, it certainly has its highlights. Sit-ups, pull up straight arms, that is, practice chest muscles and back muscles. For those who are not familiar with this action. It is suggested to use moderate weight for adaptive training in order to better master the essentials of action, and then gradually increase the negative weight. Soon, you will find that this is an excellent upper body training action, which will bring you beautiful upper body muscles and make your whole torso look more symmetrical and complete, which is impossible for any other training action.
Put your hands on your back, keep your arms straight, and pull the dumbbell.
A classic upper limb training action uses dumbbell birds, which is to burst the rhythm of chest muscles. Dumbbell bird stimulates the suture of pectoral muscle greatly, and straight arm pull-ups stimulate the whole pectoralis major and pectoralis minor, which is a very good combination action. However, the quality of action is very high, and it is necessary to improve the standardization of action step by step in order to achieve the ideal effect.
If you don't want to go to the gym or don't have time to go to the gym, then the advantages of dumbbells come out. They are small in size, occupy a small area and are not expensive, so they are very suitable for office workers. Fitness doesn't happen overnight. Turn it into a habit, instead of pushing yourself with perseverance. According to your physical condition, don't give yourself too much pressure at first. If you set an unattainable goal at the beginning, it is easy to give up. I think the most suitable state is to feel comfortable after exercise. Stick to it for a week or two, and then add a lot slowly.