Wide grip pull-ups up

Horizontal rod cable pull-down

Barbell row

Barbell hard pull

Dumbbell hard pull

Sit and row.

One-arm dumbbell rowing

Barbell anti-diagonal pull

Pull the elastic rope back?

Pectoral muscles:

Pectoral muscles mainly include pectoralis major and pectoralis minor. . The pectoralis minor is under the pectoralis major, so the pectoralis major is the main muscle. Therefore, exercising the chest is mainly to exercise the pectoralis major.

Traditionally, chest exercises divide the chest into upper, middle, lower, lateral and middle thoracic sulcus.

Sit on a bench press? Suitable for primary bodybuilders to initially exercise chest muscle strength, which is safe and reliable.

Smith bench press? It is suitable for beginners to master barbell bench press skills, and the upper, middle and lower parts of the chest are mainly exercised in ascending, leveling and descending.

Barbell bench press? ：

The classic exercise movements of pectoralis major, up, down and down, mainly exercise the upper, middle and lower parts of the chest respectively;

Dumbbell bench press? The most classic exercise action of pectoralis major, the three postures of upward, flat and downward mainly exercise the upper, middle and lower parts of the chest respectively;

A supine bird? : mainly exercise the chest lateral margin and the middle thoracic sulcus;

Butterfly machine clip chest? : also known as butterfly bird, it is a kind of bird, which mainly exercises the middle seam of the chest;

Pull your chest? ：

Stretcher bird is also a kind of bird, which mainly exercises the lateral chest and chest groove;

Flexion and extension of pectoral muscle arm? : mainly exercise the lower part of the chest, a kind of flexion and extension parallel bars arm, wide grip;

Lie on your back and bend your arms up? : mainly exercise the upper part of the chest;

Push-ups? Exercise the upper, middle and lower parts of the chest in different postures;

Narrow grip, back pull-ups? The upper part of pectoralis major.