Horizontal lifting
Starting posture
Sit on the bench and put the barbell above the nipple.
Action process
Lift the barbell vertically until your arms are completely straight and your chest muscles are completely contracted. Hold for one second and slowly fall.
Breathing method
Inhale when lifting, and exhale when falling.
Pay attention to key points
Be careful not to use excessive resistance. Use less force at first, and then gradually increase it to avoid neck sprain. No neck rotation is allowed.
Upward inclined horizontal elevator
Starting posture
Lie on the bench with your head up 30-45 degrees, and put the barbell on your chest with your hands.
Action process
Lift the barbell vertically until the arms are completely straight, rest for one second, and slowly fall back to the original position.
Breathing method
Inhale when lifting, and exhale when standing still. Inhale when descending slowly, and exhale when descending to the original position.
A downward sloping horizontal elevator
Starting posture
Lie on the bench with your head down and put the barbell on your chest with your hands.
Action process
Lift the barbell vertically until the arms are completely straight, rest for one second, and slowly fall back to the original position.
Breathing method
Inhale when lifting, and exhale when standing still. Inhale when descending slowly, and exhale when descending to the original position.
Dumbbell fly
This action directly exercises the chest muscles, and you can lie on your back, recline on your back or recline on your back.
Starting posture
Lie on your back on the bench, fists facing each other, holding dumbbells; Arms straight up and perpendicular to the ground, feet flat on the ground.
Action process
Put your hands down to your sides and bend your elbows slightly until you can't lower them any further. Hold still for one second, let the pectoralis major fully stretch, and then turn your arms up from both sides to the starting position.
Breathing method
Inhale when your arms are apart and exhale when you return.
Pay attention to key points
Don't hold your hand tightly. When you spread your arms apart, you should tighten your back muscles. Ideas focus on the contraction and extension of pectoralis major.
Horizontal straight arm pull-ups up
Starting posture
On the bench lying on your back, two hands hold dumbbells or barbells, and the arms are straight and parallel to the ground. Put your feet flat on the ground or bench.
Action process
Keep your arms flat, pull the dumbbell or barbell up and back, and lower it as low as possible. Hold still for a second and let the pectoralis major stretch as much as possible. Then, contract the pectoralis major muscle and pull the arm up and forward until it drops to the starting position on the leg side.
Breathing method
Inhale when pulling up and backward, and exhale when pulling up and forward.
Pay attention to key points
When pulling backward, let both arms extend completely backward, and when pulling forward, let both arms extend completely forward. This action can also be done by holding dumbbells with both hands, because the distance between the hands is narrow and the weight is concentrated in the center of the bar, which plays a great role in developing the edge of pectoralis major muscle near the midline of the human body.