Horizontal elevator:

Starting position: supine bench, barbell above nipple.

Action process: lift the barbell vertically until the arms are completely straight and the pectoral muscles are completely contracted, stand still for one second and slowly fall.

Breathing method: Exhale when lifting and inhale when falling.

Important: Be careful not to use excessive resistance. Use it lightly for the first few times, and then gradually increase it to avoid neck sprain. Don't let your neck turn.

Reclining and lifting upwards:

Starting posture: lie flat on the bench, raise your head 30-45 degrees, and put the barbell on your chest with both hands.

In situ.

Breathing method: Exhale when lifting, and inhale when falling slowly.

Inclined down and lifted:

Starting posture: lying on the bench head down, putting the barbell on your chest with both hands.

Breathing method: Exhale when lifting, and inhale when falling slowly.

Supine bird:

This action directly exercises the chest muscles, and you can lie on your back, recline on your back or recline on your back.

Starting posture: lie on your back on the bench, with fists facing each other and dumbbells in your hands; Arms straight up and perpendicular to the ground, feet flat on the ground.

Action process: put your hands down to both sides respectively, and bend your elbows slightly until you can't put them down. Hold still for one second, let the pectoralis major fully stretch, and then turn your arms up from both sides to the starting position.

Breathing method: inhale when the arms are pulled apart, and exhale when you return.

Note: Don't hold your hand too tightly. When you spread your arms apart, you should tighten your back muscles. Ideas focus on the contraction and extension of pectoralis major.