Action essentials:

First, hold the dumbbell and lie on your back on the stool. Arms slightly bent, palms facing each other, lift dumbbells. This is the starting position.

Then draw an arc as wide as possible outward and downward, and feel the pectoralis major stretch to the maximum. During the whole process, keep your palms facing each other and your arms slightly bent to reduce the pressure on your elbows.

Stay at the bottom of the action for a while, and then lift the dumbbell back into the air along the same trajectory. Pay attention to feel your chest muscles, squeeze him and feel the force of your chest muscles.

We should find a sense of "clamping" in the movement of birds. Imagine that there is a big tree in front of you. You should hug it.

Adjust the chair to tilt upward, and the action essentials are the same as normal birds.

Imagine you are trying to hug a big tree. The peak is shrinking. Pinch hard.

The bird's action is not the best action to build a chest muscle block (bench press is), but the bird is very helpful to shape and define your chest muscle.

When you are a bird, you can choose an appropriate weight and stretch/contract your chest muscles to the greatest extent, because it is safer. You can also keep static contraction at the end of the action to increase the shaping of details.

Objective: suture pectoralis major muscle, and pay attention to friends in the ditch.

Action:

Stand between the two pulleys, take a step forward slightly, hold the handle of the puller, and extend your arms to both sides as long as you bend slightly.

Then start to "hug the tree" and feel the contraction of the chest muscles.

When your hands are about to touch, don't stop, keep your hands crossed and "clamp" hard!

(Pay attention to changing the order of crossing hands, from upper left to lower right, and from lower left to upper right, alternately. )

Target muscles: medial and lower medial.

Action: lower the arm of the puller and get close to the ground.

Hold a handle in each hand, lean forward and stretch your arms to your sides.

Pull your hands up, close to each other and cross until the pectoral muscles contract to the limit. Hold it for a while.

Then follow the original path back to the starting position and hug again!

Related links:

Chest muscle training (1) Read Schwarzenegger's fitness book together.

Chest muscle training (2) Read Schwarzenegger's fitness book together.

This series is my reading notes from Schwarzenegger's fitness book and my experience in using them in training. In order to communicate with you, urge yourself to keep reading. Thank you for seeing this. If you have any questions, please point them out. Grateful.