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Owning a full bust is always the desire of everyone. A firm chest creates a more muscular, healthy and masculine body. Chest exercises with dumbbells will help you develop and strengthen your chest muscles.1. Warm-up exercises
1.1 Balance The practitioner lies face down on the floor, arms and legs extended. Squeeze your glutes, raising your feet and thighs. As you do this move, tighten your back muscles and lift your arms and chest off the floor. Hold this position for 2 seconds then lower slowly back to the floor. Do this move 10 times.
1.2 Out-of-shoulder rotation Stand on your right side a few feet from the belt placed at waist height. Grasp the end of the rope, keeping your upper arm perpendicular to the floor, rotate it to shoulder level and pull the rope away. Then repeat this movement 15 times.
1.3 Row-to-Pushup Combination Stand holding medium-weight dumbbells in both hands. Bend your knees slightly and rotate your hips so the dumbbells hang. Bend your arms and pull the dumbbells up to your rib cage. Repeat the above movement 6 times. Then place the dumbbell on the floor, do 6 slow push-ups.
SEE ALSO: Summary of chest exercises, push-ups for men at home
Các bài tập tăng ngực với tạ đơn đem lại nhiều lợi ích cho sức khỏe
2. Chest exercises with dumbbells
2.1 Dumbbell Bench Press Start by lying on a bench with your feet flat on the floor and holding a medium-weight dumbbell. Bring dumbbells into position on either side of your chest, palms facing forward. Bend 90 degrees with elbows, inhale and push dumbbells straight up. Exhale and return to the original position.
2.2 Mixed Side Press Lie on a bench at a 30-degree incline and hold a medium-weight dumbbell directly over your shoulder. Keeping your left arm straight, lower the right dumbbell to your chest and do the opposite. Then lower both dumbbells to your chest and push up. Repeat the entire exercise 4 times.
2.3 Push-ups You can do push-ups in 2 ways:
Pull-ups: start on the left side of the resistance band. Grasp the rope in a push-up position, pulling it far enough until you feel a slight stretch. Do push-ups, as you lift yourself up and pull the rope to cross your arms. Repeat the above movement 8-10 times on each side. Tilt push-ups: in a push-up position with your hands resting on the bench. Do 30-second push-ups, focusing on squeezing your chest hard. Rest 30 seconds after each beat. Chest exercises with dumbbells will help the chest muscles develop, the bust becomes firmer and fuller. Please maintain a regular exercise process combined with a healthy diet, add protein to the body to get a good result.
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Reference sources: menshealth.com, self.com
