1, tilt dumbbell bench press downward.

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.

Step 2 pull-ups

The exercise of this movement needs some fitness equipment, and now many communities will have such facilities, such as uneven bars, so it is not difficult to realize it. Pull up the body with the contraction force of latissimus dorsi, and pause for a second when the chin exceeds the horizontal bar, so that the latissimus dorsi can completely contract.

3, flat dumbbell flying birds

As the end of chest muscle training. Use a light weight to keep the elbow slightly bent at a fixed angle, just put it on the back plate. It's like holding a big tree when you lift it, instead of pushing it straight up and down, feeling the stretching and contraction of your chest muscles.

Step 4 push-ups

Training site: pectoralis major, triceps brachii, deltoid and abdominal muscles. Push-ups are a very effective way of strength exercise, which can not only exercise your chest muscles, but also exercise your whole body.

Composition of pectoral muscles:

1 pectoralis major

Shallow position, covering most of the chest, fan-shaped, wide and thick. It starts from the medial half of clavicle, sternum and 1-6 costal cartilage. The muscle bundles of all parts gather outward and stop at the crest of the greater tubercle of humerus, with flat tendons. Function: the humerus can be adducted and rotated; When the upper limb is lifted and fixed, the trunk can be lifted and the ribs can be lifted to assist inhalation.

2, pectoralis minor muscle

Located on the deep surface of pectoralis major, it is triangular. It starts from the 3rd-5th rib and ends at the coracoid process of the scapula. Function: Pull the scapula forward; If the scapula is fixed, you can lift the 3-5 ribs to assist inhalation.

3, serratus anterior muscle

Located on the lateral side of the thorax, it starts from the lateral side of the upper 8 or 9 ribs with muscle teeth, and the muscle bundle goes backwards, passing through the front of the scapula and ending at the inner edge of the scapula. Function: can pull the scapula forward, so that the scapula is close to the chest; If the scapula is fixed, you can lift the ribs to help inhale. When the serratus anterior muscle is paralyzed, the medial edge of the scapula tilts upward, which is called "pterygoscapula".