Bench press is the golden way to exercise chest muscles, and the weight of bench press should be done according to your ability. In the case of protection, we should challenge the maximum limit and stimulate the chest muscles better.

Dumbbell birds can exercise standing or lying on their backs, both of which can greatly stimulate the chest muscles.

Butterfly machine seabirds: exercise the separation degree of thoracic groove. Adjust the height-width ratio of sitting posture, so that the door handle and shoulder are at the same height-width ratio, and keep the arm slightly bent. Note that the arm does not need to be opened too wide (just open to the back plane) to prevent dislocation of the shoulder joint, and the net weight does not need to be too heavy. The adduction time is 3 seconds, and the pectoralis major muscle is fully squeezed.

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Precautions:

Practice adduction with pectoral muscle method, which is very important for the complete contraction of pectoral muscle. When you use adduction to contract the pectoral muscle, it will be helpful to pursue the complete contraction of the pectoral muscle. Because the function of pectoral muscle is not only to push away from the body, but also to let the arm pass through the body.

Similarly, when doing the flexion and extension of parallel bars, trapezius muscles shrug because of the deformation of weight and posture. It is necessary to actively press down, let the pectoral muscles push and fully contract the muscles.

Baidu encyclopedia-pectoral muscle

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