Narrow barbell bench press
Lie on your back on a flat stool, hold the bar with both hands slightly narrower than your shoulders, stretch your arms, and the barbell is located directly above your chest; Lower the barbell to the middle of the chest; In the process of pushing up and down, the elbow should be close to the torso. This exercise can also be done with dumbbells and palms facing each other.
The back and lower back are always tight and straight; In the process of pushing up and down, the elbow should be close to the trunk of the body; Pay attention to keep the barbell in the middle of the chest all the time, and don't let the barbell sway back and forth.
Rally bird
Stand in the center of the tension frame, adjust the length of the cable, and hold a horseshoe stool to clamp the chest. Lean forward slightly, pay attention to the control action when opening, squeeze the pectoral muscle as much as possible when closing, and pause the peak contraction.
Although it is generally required to separate hands when touching, it is actually better to do cross movements. Don't do low-frequency re-stretching, so as not to damage your shoulders. Generally, do 3 ~ 5 groups, 8 ~ 15 times in each group.
Barbell chest massage
At the beginning of the action, stand, take a stick (the weight of your choice) and put it on your chest. Then start pushing the bar to the chest and clamping the chest muscles at the same time. Slow down when you withdraw and then push it out. This will make the lines inside the chest muscles more obvious!
This is a little trick that can be put at the end of your training to help you strengthen the effect of chest muscle exercise.
Asymmetric suture of chest muscle?
Although it is a good thing to exercise the chest muscles, some people still don't exercise very well, such as asymmetric seams in the chest muscles. Do you know how to solve it?
Side-lying push-ups: when doing push-ups, the body's center of gravity is biased to the weaker side of the pectoral muscle, or the body is raised to naturally bias the center of gravity to the weaker side of the pectoral muscle for correction; If physical conditions permit, you can also use one-handed push-ups to correct it.
Lateral arm flexion and extension: When the parallel bars are flexed and extended, the center of gravity of the body inclines to the weaker side of the pectoral muscle during the descending process, and stays at the lowest point of descending for 3-5 seconds to make a peak contraction state.
One-arm bending and arm lifting: Dumbbell supine bending and arm lifting has a good exercise effect on the chest, which can be done with one hand to correct the asymmetry of the chest muscles. (Refer to website: Fitness Bar)