2. Push-ups, bench presses and other compound movements can stimulate the chest muscles more than single movements, so they should be the first choice.
3. In order to ensure full exercise of chest muscles, isolated movements and compound movements should be combined into a super group.
For example, butterfly breaststroke+push-ups, supine birds+bench presses form a group. If the super group is used, the isolated action will fully warm up the pectoralis major, and it is easier for the compound action to stimulate the pectoralis major. Otherwise, there may be bench press before the chest muscles have finished exercising, and the three-headed triangle will be sour first and then weak, resulting in no exercise effect.
4. Bench press should be an action to develop strength and not suitable for shaping. Relying too much on bench press will make the pectoral muscles hemispherical instead of flat.
5. The arm flexion and extension of parallel bars is a good action. But pay attention to the adjustment of the center of gravity, and don't do the three-headed arm flexion and extension.
6. If you want to come up with the middle seam, you can do squeezing actions such as pulling the cable or clamping the chest.
7. Have enough rest time after full exercise. Push-ups every day can only help you improve your muscle endurance, which is not good for body shaping.
exceed