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Dumbbell exercises for chest muscles



Target
  1. inner,
  2. outer,
  3. lower and
  4. upper pectoral muscles.


Bench Press
  1. Lie down on your back on a bench and maintain 2 dumbbells at chest level alongside your body, palms going through your feet.Abacus SEO Friendly Web Directory
  2. Raise the dumbbells straight up till your elbows are close to being locked and decrease them again slowly after a quick pause.
  3. Breathe out when elevating the dumbbells and breathe in when reducing them back






Bench Press (Neutral Grip)
  1. Lie down on your returned on a bench and keep 2 dumbbells at chest level along your body, arms dealing with every other.
  2. Raise the dumbbells straight up until your elbows are close to being locked and decrease them again slowly after a quick pause.
  3. Breathe out when raising the dumbbells and breathe in when decreasing them back.




Incline Bench Press
  1. Lie down on your lower back on an inclined bench and hold 2 dumbbells at chest level alongside your body, palms facing forward.
  2. Raise the dumbbells straight up till your elbows are shut to being locked and lower them lower back slowly after a brief pause.
  3. Breathe out when elevating the dumbbells and breathe in when lowering them back.







Incline Bench Press (Neutral Grip)
  1. Lie down on your lower back on an inclined bench and preserve 2 dumbbells at chest level along your body, palms facing each other.
  2. Raise the dumbbells straight up till your elbows are close to being locked and decrease them back slowly after a brief pause.
  3. Breathe out when elevating the dumbbells and breathe in when reducing them back.




Decline Bench Press
  1. Lie down on your returned on a decline bench and preserve 2 dumbbells at chest level, fingers dealing with forward.
  2. Raise the dumbbells straight up until your elbows are close to being locked and lower them lower back slowly after a short pause.
  3. Breathe out when raising the dumbbells and breathe in when decreasing them back







Lying Fly
  1. Lie down on your again on the bench and snatch one dumbbell with every hand at body height, elbows simply barely arched.
  2. Raise the dumbbells until they are facet via side on top of you and slowly lower them again after a short pause.
  3. Try to preserve the equal angle in your elbows throughout.


Incline Fly
  1. Lie down on your back on an incline bench and seize one dumbbell with each hand at body height, elbows just slightly arched.
  2. Raise the dumbbells till they are side by means of side on pinnacle of you and slowly lower them lower back after a quick pause.
  3. Try to preserve the equal perspective in your elbows throughout.


Straight-Arm Pullover
  1. Lie down on your returned on one end of the bench and preserve one dumbbell with each palms above your chest area, hands extended.
  2. Raise the dumbbell straight up until your fingers are perpendicular to the flooring and lower it again after a brief pause.
  3. Keep your palms extended during through keeping nevertheless the perspective of your elbows.







Bent-Arm Pullover
  1. Lie down on your back on one stop of the bench and hold 2 dumbbells under your head level, elbows at ninety diploma angles.
  2. Raise both dumbbells till they are next to your chest while maintaining a ninety degree angles in your elbows and decrease them again after a pause.
  3. Breathe out when raising the dumbbells and breathe in when decreasing them back





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