Bench dumbbell press
Target exercise areas: The middle part of the pectoralis major (i.e. increasing the thickness and circumference of the chest muscle) triceps, deltoid, chest Large muscles
Action essentials:
1. Lie on your back on a flat bench with your feet flat on the ground; bend your elbows and hold the dumbbells, with your fists facing each other, the palms of your hands facing the direction of your legs, and the axis of the dumbbells located at Above the nipple (middle of the pectoral muscle), against the chest.
2. Push up, draw your elbows inward, and press your elbows together with your chest. The dumbbells move upward and slightly forward, forming a parabolic motion. When the arms are straight, the center of gravity of the dumbbell is close to the support point of the shoulder joint. But do not locate it exactly at the support point of the shoulder joint. This will cause the bones to support the weight of the dumbbell (this situation in which the weight is supported by bones instead of muscles is called "locking"), causing the chest muscles to relax and affecting the exercise effect. Then, open the two straight arms to both sides, slowly bend the arms, and keep the dumbbells verticalFall down, and when it reaches the lowest point, do the push-up action. repeat.
3. Breathing method: Exhale through the nose when pushing up, and inhale through the mouth when returning.