9 bài tập ngực tạ đơn phát triển cơ ngực dày, hiệu quả nhất

Source: 9 bài tập ngực tạ đơn phát triển cơ ngực dày, hiệu quả nhất

9 dumbbell chest exercises to develop thick and effective chest muscles

Dumbbells are one of the simplest, low-cost, and incredibly effective training tools, especially for dumbbell chest exercises. Single dumbbell chest exercises will help work the chest muscles from many angles. different, help you quickly own a muscular chest. Focusing on dumbbell chest exercises also helps you improve your physique and posture, making your body look bigger and more muscular.

In this article, WheyShop will introduce you to the 9 most effective dumbbell chest exercises to develop, let’s refer to it right away!

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Notes when doing dumbbell chest exercises

Choose the right weight:

Each person has a different physique and strength, so the volume of the single dumbbell chest exercise that you choose is different. Advice for you if you are a beginner to exercise, the ideal weight will be from 2.5 kg to 10 kg. Those will be the weights that you should have to conquer and get used to the movement.

Correct weightlifting:

If you hold it the wrong way, it will affect your training performance and possibly cause injury. In each type of exercise, your way of holding weights is also different, and you should choose a bar that fits your hand so that you can hold the weight firmly and hug your palm.

Control your breath during exercise:

The way you breathe determines from the moment you start a movement, there will be different methods

Increase weight after each round:

Be careful with lifting weights that are too heavy. You can strain your muscles or lower your back if you try to lift weights that are too heavy.

Scientific dumbbell chest exercise:

• Rest time between sets and movements is 60 seconds
• When practicing, always remember to go up quickly and down slowly
• You should practice 2 sessions per week for optimal muscle gain;

In parallel with the single dumbbell chest workout, to gain muscle, you also need to add protein-rich foods to your body to have new muscle synthesis materials, sleep for 8 hours a day and build a healthy lifestyle. science..

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9 dumbbell chest exercises to develop the most effective thick chest muscles:

Bench Press dumbbell chest exercise

The effect of the single dumbbell chest exercise: Impact on the central area of ​​the chest muscles;

• Step 1: Lie on your back on a bench and hold 2 dumbbells at chest height along your body, palms facing your feet.
• Step 2: Raise the dumbbells straight up until your elbows are almost locked and slowly lower after a short while.
• Step 3: Exhale when lifting weights and breathe in when lowering weights back.

Single Press (Neutral Grip) Chest Bench

This is a variation of the single dumbbell chest exercise that uses the main muscles: the pectoral muscles, the secondary muscles, the triceps, and the shoulder muscles.

• Step 1: Lie on your back on a bench and hold 2 dumbbells at chest height along your body, palms facing each other.
• Step 2: Raise the dumbbells straight up until your elbows are almost locked and slowly lower after a short while.
• Step 3: Exhale when lifting weights and breathe in when lowering weights back.

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Incline Bench Press Single Dumbbell Chest Workout

In the pectoral muscle area, there are two separate groups, the sternum head (lower) will be stimulated to develop when exercising on a flat bench or downhill chair and the clavicle head (upper) is best developed when exercising. Practice on an uphill bench. With the Incline Incline Bench Press exercise, using a weight bench with an upward slope of about 30-45 degrees, this will help the clavicle muscles develop most effectively. Your upper chest muscles will increase muscle mass, look much bigger and stronger.

• Step 1: Start by adjusting your exercise chair to tilt up with a slope of about 30-45 degrees. Then, sit on a chair with your feet firmly planted on the floor, hold two dumbbells in both hands of appropriate weight and place the dumbbells on your thighs, so that your palms face each other.
• Step 2: Lie down on a chair and at the same time use your thighs to push, lifting each dumbbell to shoulder height. When both dumbbells are raised to the shoulder position, rotate your wrists forward, so that the palms face towards the thighs and this is the starting position for this exercise.
• Step 3: Hold the dumbbell with both hands, ensuring that your body always controls the weight in all situations. Exhale and push the dumbbells up to your chest. Lock your arms at the top, hold for a few seconds, and then lower slowly.

Incline Bench Press (Neutral Grip) Single Dumbbell Chest Exercise

A variation of dumbbells, the movements of the exercise are quite difficult to perform, so you need to focus on getting the right technique.

• Step 1: Lie on your back on an incline bench and hold 2 dumbbells at chest height along your body, palms facing each other.
• Step 2: Raise the dumbbells straight up until your elbows are almost locked and slowly lower after a short while.
• Step 3: Exhale when lifting weights and breathe in when lowering weights back.

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Decline Bench Press Single Dumbbell Chest Workout

Muscles involved: chest muscles, triceps biceps, and shoulders. – This single dumbbell chest exercise mainly develops the lower pectoral muscles and chest side more and the technique to perform this movement is quite difficult.

• Step 1: Lie on your back on a bench and hold 2 dumbbells at chest level, palms facing
• Step 2: Both arms straighten naturally similar to the previous two exercises, keeping in mind to keep your feet touching the floor for balance. Inhale and lower the dumbbells, placing your hands in the same position as the two exercises above. Use your chest muscles to push the weight up,
• Step 3: Push the dumbbells up to the starting position and exhale, repeat until you complete the set.

Note: Keep this part steady when lowering the weight as well as when pushing up

Lying Fly dumbbell chest exercise

With this dumbbell chest exercise, you can do it on a bench, on a gym ball, and if you don’t have these equipment, you can also lie on the floor to do it.

• Step 1: You lie on the floor or a chair, hold 1 dumbbell of suitable weight in each hand and extend both arms straight up above your chest, palms facing each other. Legs can be bent and pulled close to the buttocks or raised legs so that the thighs are perpendicular to the floor and the legs are parallel to the floor if you want to increase the difficulty of the exercise.
• Step 2: Start stretching the arms slowly to the sides until the chest muscles are tight, inhale when performing this movement and remember to only move the arms, the body stays in place.
• Step 3: Pause for 1 second at the bottom dumbbell position, then pull your hands back to the starting position and remember to exhale as you do this movement.

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Incline Fly dumbbell chest exercise

First you need to adjust the chair to an angle of 30 degrees, place two dumbbells on your thighs

• Step 1: Use your legs to lift the dumbbells and then fall back down on the chair. Raise your arms straight up, palms facing each other.
• Step 2: Inhale and slowly extend your arms in an arc until they are shoulder-width apart. The elbow is slightly bent, be careful not to straighten the arm because it is easy to get injured.
• Step 3: When bringing down to the position to feel the stretch of the chest, we press the dumbbells back up to the original position. Exhale and repeat the movement until you complete the set. Continue repeating the action.

Straight-Arm Pullover Single Dumbbell Chest Exercise

Main muscles: Chest muscles, core muscles

Extra muscles: Shoulders, triceps

• Step 1: Lie straight on a straight chair, legs folded, set straight on the floor, the top of the head at one end of the chair.
• Step 2: Prepare a single dumbbell placed at one end of the chair, grasp the dumbbell with both hands and stretch it on the chest, palms pressed together. This is the original position. Note: Make sure to use solid weights, not loose or shake, to avoid injury.
• Step 3: Slowly lower the dumbbells down to create a curve behind your head while inhaling until you feel the chest muscles fully stretch.
• Step 4: At this point, push the dumbbell back up to the original position according to the original curve and exhale. Hold the dumbbell in the starting position for 1 second and repeat

” See more : 30 of the best toned shoulder exercises of all time

Bent-Arm Pullover Dumbbell Chest Exercise

Main muscle: Chest

Muscles involved: Bucket, shoulders, biceps

• Step 1: Place dumbbells standing on a horizontal bench. The body lies perpendicular to the seat. Shoulders on chair, hips under chair, and legs bent, feet firmly on the ground.
• Step 2: Straight on chest, elbows bent. Palms push into the inside of the dumbbell.
• Step 3: While your arms are locked, lower the dumbbells slowly out into an arc behind your head while inhaling, until you feel a stretch in your chest. Simultaneously bring the dumbbells back to the starting position in an arc as you lower, exhaling while performing this part of the movement.
• Step 4: Hold this position for a second, and repeat the movement until the desired number of repetitions is achieved.

Above is a summary of 9 songs dumbbell chest workout The best effect, develop thick chest muscles, quickly WheyShop want to share with you. Hopefully, through this article, WheyShop will help you practice and develop chest muscles more effectively. Thank you for your interest and follow up!

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