Before you start, please adjust the seat height. Sit on the instrument, aim the handle at the middle bundle of the chest and adjust the appropriate weight. Open your arms, the big and small arms are slightly less than 90 degrees, and find the appropriate grip distance. The action route is from back to front, exhaling when exerting force and inhaling when recovering. Keep a uniform rhythm, push up in 4 beats and recover in 4 beats. Tip: During the whole exercise, hold your chest and abdomen, shoulders down and chin slightly retracted. Pay attention to the elbow joint not to be completely straight, so as not to cause elbow joint injury; Don't touch heavy objects when reducing weight, so as to avoid secondary force after muscle relaxation.

2. Tilt the barbell upward and press it horizontally

Setting the angle of the inclined plate to 30 degrees can better stimulate the chest muscles. Over 30 degrees, too much weight will act on the toe of deltoid muscle. First, do 20 light-weight warm-up groups, and then go all out to do three formal training groups, 6~8 times in each group, and each group must be exhausted. Pay attention to control the speed when putting down the barbell, and it is better to be slow and steady. The highest point should reach the position where the elbow joint is locked, but don't stay. In other words, when the barbell is lifted to the highest point, it will be put down immediately to keep the movement smooth.

3, sitting posture equipment clip chest

First, adjust the seat height. When sitting on the instrument, the elbow joint is slightly lower than the shoulder, and the forearm is perpendicular to the ground when placed on the handle. The action route is from back to front. At first, the arms are roughly parallel to the shoulders. Finally, put your hands on your chest and tighten your chest muscles completely. Exhale when pushing forward, inhale when recovering backward, with even rhythm, 4 beats forward and 4 beats backward. 1 group repeats the action for 8* 12 times, completes 1 rest after the group 1 minute, and completes 3 * * 4 groups in total. During the whole exercise process, keep your body stable, chest out, abdomen in, shoulders sinking, chin slightly retracted; It is especially important to note that the elbow joint should not exceed the shoulder joint when backward, so as not to lengthen the anterior ligament of the shoulder joint; When moving forward, the scapula should not leave the backrest to avoid other muscles participating in the force.