1, the key exercise parts of barbell bench press: pectoralis major, deltoid and triceps brachii. The vast majority of champion bodybuilders regard back support and pushing as the best movements to exercise the upper body. B. Starting posture: Lie on your back on a flat bench with your feet flat on the ground. Hold the barbell with your palms up, the distance between your hands is slightly wider than your shoulders, and your arms are straight to support the barbell above your chest. C. Action process: make the two straight arms open to both sides, slowly bend the arms, and the barbell falls vertically until the barbell touches the chest (about above the nipple line). Then push it to the open position and sit down. D. training points: don't arch your back and hips, and don't hold your breath, which will make your muscles lose control and be dangerous. 2, dumbbell bench press key exercise parts: pectoralis major, deltoid and triceps brachii. B. Starting posture: Lie on your back on a flat bench with your feet flat on the ground. Hold the dumbbell with your palms straight up. C. Action process: make the two straight arms open to both sides, slowly bend the arms, and the dumbbell falls vertically. When it reaches the lowest position, do push-ups and exhale when push-ups. Then push it to the open position and sit down. D. training points: don't arch your back and hips, and don't hold your breath, which will make your muscles lose control and be dangerous. 3, lying dumbbell bird key exercise parts: pectoralis major and deltoid muscle. B. Starting posture: lie on your back on a flat bench, hold dumbbells in both hands, palms facing each other, and push up until your arms are straight and supported above your chest. C. Action process: Two hand-held dumbbells fall to both sides in parallel, with elbows slightly bent. The dumbbell descends until the muscles on both sides of the chest feel fully stretched, and the upper arm descends below the shoulder level. Take a deep breath when the dumbbell falls. Exhale when holding the bell and lifting it back to its original position. D. Training points: Dumbbells fall to both sides. If your arms are in a straight state, it is difficult for your chest muscles to get the feeling of stretching and muscle contraction. 4. The key exercise part of barbell bench press is the upper part of pectoralis major, followed by the toe of deltoid muscle and triceps brachii. B. Starting posture: Lie on your back on a bench and tilt upward at an angle of 35-45 degrees. C. Action process: the distance between hands is slightly wider than the shoulder, and the barbell is supported by the straight arm at the upper part of the shoulder. Inhale when you put it down above the chest (near the clavicle). When the bar touches the chest, push it up and exhale when you push it up. D. Training points: Generally, a wide grip is adopted, and the bar is put down at the clavicle. This method makes the chest muscles stronger. 5. The key exercise parts of upward oblique dumbbell bench press: the upper part of pectoralis major, followed by the toe of deltoid muscle and triceps brachii. B. Starting posture: Lie on your back on a bench and tilt upward at an angle of 35-45 degrees. C. Action process: Hold the dumbbell directly above the shoulder with both arms. Inhale when you put it down above the chest (near the clavicle). When descending to the lowest place, do push-ups and exhale when doing push-ups. D. Training points: During practice, the main strength is concentrated on the pectoralis major, so that the pectoralis major is always in a state of tension. Triceps brachii as a secondary supplementary strength. 6. The key exercise parts of the upward inclined dumbbell bird: upper chest and deltoid muscle. B. Starting posture: lie on your back on an inclined bench, hold dumbbells in both hands, palms facing each other, and push up until your arms are straight. C. Action process: Two hand-held dumbbells fall to both sides in parallel, with elbows slightly bent, and the dumbbells fall to the muscles on both sides of the chest to feel fully stretched. Take a deep breath when the dumbbell falls. Exhale when holding the bell and lifting it back to its original position. D. training points: dumbbells fall to both sides. if your arms are straight, it is difficult for your chest muscles to get the feeling of stretching and muscle contraction. 7. The key exercise part of parallel bars is the lower part of pectoralis major, followed by triceps brachii and deltoid. B, starting position: the distance between the poles is better than the shoulder. Hold the pole with both hands as a straight arm support, hold your chest and abdomen, and keep your legs together, straighten and relax. C. Action process: exhale, bend your elbows and arms, and lower your body until your arms bend to the lowest position. Your head should be forward and your elbows should be extended to fully stretch the pectoralis major. Inhale immediately, support your arms with the sudden contraction of pectoralis major muscle, and make your body rise until your arms are completely straight; When the upper arm exceeds the horizontal position of the bar, the hips are slightly retracted and the trunk is in a posture of "bow your head and hold your chest out". When the arm is straight, the pectoralis major is in a state of complete tightening. Repeat the exercise. D, training points: the action should be carried out slowly, and don't use the vibration of the body to help complete the action; Hold up quickly, hold out your chest, raise your head and abdomen, and don't shrug your shoulders; In order to increase the training intensity, you can carry out waist weight-bearing exercises. What are the training methods of biceps brachii? 1, the standing barbell bends hands to exercise biceps brachii with different grip distances and different effects. Such as: narrow grip distance, focusing on the long head of biceps brachii; Moderate grip, exercise the whole biceps brachii; Long-distance practice with two short heads. Open your feet naturally and hold the bar forward with your palms. The distance between the two hands is generally in the middle grip. Hold the bell and hang your legs so that your upper arm is close to your body. The biceps brachii contracts and bends in a bell shape until the biceps brachii is in the "peak contraction" position, and then stops. 2. Dumbbell bending has two-handed alternating and one-handed movements, as well as standing and sitting movements. Generally, two hands are trained separately, so that biceps brachii is alternately isolated in the "peak contraction" state. 3. Lateral bending mainly exercises the upper arm brachial muscle and forearm extensor muscle. There are one-handed dumbbell lateral bending, alternating dumbbell lateral bending, dumbbell oblique lateral bending and rope beam lateral bending. Hold dumbbells or rope-bundle tensioners in the palms of both hands, and you can train with different grips or different angles. 4. Sit down with your hands bent and dumbbells between your legs. The triceps brachii of your upper arm rests on the inner thigh. The other is that the whole arm is suspended between the legs, which can make the biceps brachii contract in isolation and concentration. When bending the bell until the biceps brachii is in "peak contraction", the elbow and upper arm should move forward slightly. 5. The bracket bends to lift the triceps brachii and elbow on the pad at different angles. Mainly exercise biceps brachii lines and peak movements. Inclined support bending, that is, the triceps brachii and elbow of the upper arm are supported on an inclined support pad at an angle of 30-45 degrees with the ground; Straight brace bending is to make the support pad vertical to the ground.