1, tilt the dumbbell upward and push:

Exercise the upper pectoralis major. The advantage of dumbbell over barbell is that there is no bar limit, which can fully stretch pectoralis major. Be careful not to put it down too low, so as not to strain pectoralis major. This exercise is done in the front, because free weight consumes a lot of energy. The angle of the inclined plate is controlled between 30 and 45 degrees. If the angle is too large, the pressure on the toe of deltoid muscle will be greater, which will affect the stress on the pectoral muscle.

2. Tilt down the dumbbell bench press:

Exercise the pectoralis major. It is recommended that dumbbells or barbells be placed on both sides of the bottom rib, not in the middle of pectoralis major, so as to avoid pressure on the shoulder joint.

Extended data:

Other exercise methods:

Barbell press (bench press)

1, horizontally recommended method

In bench press, barbell weight, grip mode, grip distance, lifting angle, lifting speed and number of groups affect the training effect of pectoralis major. The lifting position of the lever must be placed on the pectoral muscle to be trained (down to the diaphragm and up to the clavicle), and the chest training should be from bottom to top, from wide to narrow.

That is, first practice the lower chest (supine position), then practice the middle chest (supine position), then practice the upper chest (upright position), first hold the bar width, then hold the bar middle, then hold the bar narrow to practice the chest muscle width, and then hold the bar narrow to practice the chest muscle height (thickness). As for bench press, bench press (20o~30o) and bench press (30o~45o) can make the upper chest stand up and become horizontal, so that barbells can act vertically on the upper chest muscles.

2. Lie down and breathe.

Inhalation during exertion, for twins, can increase the amount of myoglobin and myoglycogen stored by oxygen, make the muscle capillaries bigger, which is beneficial to exertion. If you exhale during exertion, you will be deprived of oxygen, muscle glycogen will be insufficient, muscle strength will be reduced, and the number of muscle fibers participating in exertion will also be reduced;

In addition, insufficient "burning" of muscle glycogen will also produce more lactic acid, which will make muscles sore and tired. Therefore, the correct breathing method of bench press is to inhale when the barbell is pushed up and exhale when the barbell is put down.

Reference: Baidu Encyclopedia-Chest Muscle