If there is a bench press, it is best to do "downward inclined bench press" or "downward inclined supine bird": adjust the bench press to a higher position and lie on the bench press with a lower upper body, and do "downward inclined bench press" or "downward inclined supine bird".

The principle of muscle exercise is:

(1) has low frequency, heavy weight and small quantity.

Low frequency. Don't do every part every day, three times a week (135 or 246), in order to rest your muscles;

The number is small. Only one action is arranged for each part at a time, and each action has four groups, each group is 8 to 12. The purpose is to avoid muscle fatigue;

Heavy weight. If each group can reach more than 12 continuously, it is necessary to increase the weight to enhance the stimulation of muscles.

(2) Push hard quickly and decrease slowly.

(3) In addition to lying on your back and stretching your arms to expand your chest, inhale hard and resume exhalation.

(4) Pay attention to rest, avoid fatigue, be emotionally stable, and strengthen nutrition (carbohydrates, protein, vitamins, etc. ).

Supplementary question:! ! Can arm flexion and extension be practiced every day? How long should I rest? ! !

From the point of view of increasing muscle and absolute strength, no part of exercise should be practiced every day, and arm flexion and extension is no exception.

Each part can only arrange four groups of one action at a time, or the cumulative action does not exceed four groups, each group is 8 to 12, and the rest between groups is 1 minute.

Muscle rest takes 48 hours, so it takes 1 to 2 days to exercise the same part next time.