First, why is it the best way?
Because barbell bench press and dumbbell supine bird are pure horizontal adduction of shoulder joint, this action has the strongest stimulation to chest muscle, and the muscle tension line can be from farthest to nearest. The supine position is also relatively stable. Dumbbells can stimulate the inside of pectoralis major muscle more, because the hands can be closer when pushing up. The combination of the two movements can make the outline of pectoralis major look better.
2. Action points:
1. Choose your own weight. If you want to practice latitude, you can use a weight as high as 8- 12.
2. When lying on your back, put your feet in front of you, with your knees pointing to your toes, tighten your abdomen, and press your hips, lower back, upper back and shoulders against the stool. When grabbing the bar, your wrist should be neutral and don't bend back.
3. When the range of motion is pushed up, the arm should be naturally straight. Don't overstretch. When retracting downward, the arm should be slightly lower than the shoulder joint, and the abduction angle of the arm should not exceed 90 degrees. Pay attention to the whole process, don't relax, keep pushing.
4. The frequency of action can be completed for 2-4 seconds at a time. Exhale when push-ups, keep your abdomen tight, and inhale when you recover to keep your body stable.
Three. Action description:
Warm reminder, in fact, for the sake of fitness tiger, I suggest that you can actually do these two fitness moves alternately, and I suggest that you actually need to train about 3 times a week. And when doing it, if you need to feel congestion in the pectoralis major, then you can actually do it.