What is the best way to exercise pectoral muscles with dumbbells？

After a period of physical exercise, many people are not satisfied with the current level of exercise, so they start to use auxiliary tools to exercise their bodies. Especially when it comes to some shaping or strength training. Dumbbells are a fitness tool that many people often use. Do you know the best way to train your pectoral muscles with dumbbells? Let's take a look. 

1. Raise the dumbbell with one arm on the side and tilt the upper body to the other side (that is, the side that does not hold the dumbbell), and directly push the dumbbell upwards. Before restarting the contraction of the serratus anterior to press, let the weight be applied to the serratus anterior area. Make sure to lift the serratus anterior vertically while contracting. This will make the serratus anterior muscle bigger without knowing it. 

2. Turn the serratus anterior muscle to the waist and stretch your hands forward to hold a light dumbbell or barbell, keep your arms straight, turn your upper body, stretch as much as possible from side to side, and keep turning briskly! Do 50 reps on each side. 

3. Rotating the leg lift can be done by hanging on the horizontal bar, or on any equipment that exercises the leg lift. The main difference is that the body is tilted to one side, the legs are bent, and the legs are raised to one side to form a cross with the body, emphasizing the practice of the rectus abdominis and the serratus anterior. Then repeat the exercise on the other side.

 4. Bend at the side with one hand raised. Place your right hand on your hip and straighten your left hand upwards. Bend to the right side as much as possible, and to the farthest side, keep this position and do a "pulse-style" slight side bend, hold for a minute, and then return to an upright position. Switch the positions of your hands and repeat the bend on the other side. These small movements put the serratus anterior and external oblique muscles under constant tension. It's much harder than it sounds. If you want to make this action more manly, you can try to lift a 10-pound dumbbell with your upright hand. In fact, lifting dumbbells will make the entire body midsection-not only the barbell bench presses serratus anterior and external oblique muscles, but also the rectus abdominis and erector spinae muscles can be practiced together. Remember, these small muscle groups serve to stabilize the trunk in most powerlifting exercises, especially in squats. Do 10 reps for 1 minute on each side and do it on the other side.

 5. Use standard parallel bars for flexion and extension of the parallel bars. Lower your body like a standard parallel bar flexion and extension, but when you ascend, turn your body to one side. This rotation puts heavy pressure on the serratus anterior muscle. You can also try to do it in the opposite way, turning your waist when you descend, and directly ascending. 

6. Lying on your back, turn your legs and lie flat, place your arms on your side, palms down, and lift your legs straight up, then keep your feet together and slowly lower your legs to the left until it touches the floor. Then lift the leg up again and repeat to the other side. Do 3 sets of X15 reps on each side.