The order of exercise and chest exercise. Recently, many friends want to go to the gym to practice chest, but there are many exercises to practice chest muscles. We all need to do it step by step, so let's share with you the exercise mode and order of chest exercises.

Exercise chest exercises and sequences 1 actions 1. Tilt dumbbell bench press upwards.

1. Sit on an inclined stool, hold a dumbbell in each hand, and put it on your thigh with palms facing each other.

2. Then, lift the dumbbells with your thighs, one at a time, and put them on your chest, palms forward and shoulder-width. At the same time, lie on your back, chest out and abdomen in. This is the starting position of the action.

3. Then push the dumbbell up with chest strength and exhale at the same time. Remember to control the dumbbells all the time, chest out and abdomen in.

4. Keep your arms straight naturally, stop for a while when you reach the top, then start to descend slowly, and inhale when you descend. Ideally, the falling time is twice as long as the rising time.

Action 2, Dumbbell Bird

1. Sit on an inclined stool, hold a dumbbell in each hand, and put it on your thigh with palms facing each other.

2. Then lie on your back, chest out and abdomen in. Then, the arms naturally straighten up, the elbows are slightly bent, the palms are opposite, and the two dumbbells touch each other. This is the starting position of the action.

3. When inhaling, slowly open your arms to your sides. With the increase of the opening amplitude, the elbow bending degree increases slightly.

4. After stretching the chest to the limit, stay for a while, then lift the dumbbell back to the starting position while exhaling.

The whole action is not simply pushing up and down, but like a bird flapping its wings. The trajectory is perpendicular to the ground, not the body.

Action 3: Stretcher chest pressure

1. Set the double pulley to the height of the chest, and select the appropriate weight gear. Stand forward for a step or two and hold the pulley handle with both hands. You can stand with your feet in tandem, which will be more stable.

2. Bend your arms 90 degrees and squeeze your shoulder blades. This is your "starting point".

3. Keep other parts of your body stable, straighten your elbows and pull the two pulley handles in front of you, which are adjacent to each other.

4. After stopping for one minute, return to the initial position.

Action 4: Smith does oblique barbell bench press.

1, lying on an inclined stool, with feet on the ground, waist slightly erect, hips and upper back sticking to the backrest to support the body. Hold the barbell in the middle of your hands, straighten your arms up and lift the barbell to the position above your chest. This is the starting position of the action.

2. Hold your chest, bend your elbows, slowly put down the barbell and inhale at the same time. Until the barbell bar almost touches the chest.

3. Then quickly push the barbell back to the starting position with your chest and exhale at the same time.

4, the above is a complete action, repeat the action to the recommended number of times. Please note that under normal circumstances, it takes twice as long for the barbell to descend as it does to push up.

Exercise chest exercises and sequence 2. Push-ups

1, facing a flat bench or a stable countertop, put your hands on the edge of the bench at shoulder width. Toe on the ground, straighten your body, tighten your abdomen and straighten your arms. This is the starting position of the action.

2. Keep your body straight, slowly bend your arms so that your body is down and inhale at the same time. Until the chest is close to the edge of the stool.

3. Quickly straighten your arms, prop up your body, return to the starting position, and exhale at the same time. Stay at the top for a while, and then move on.

4, the above is a complete action, repeat the action to the recommended number of times.

Downward inclined Smith machine bench press

1. Put the lower inclined stool under the barbell of Smith machine and adjust the barbell to a proper height. Lie on a lower inclined stool, with your legs fixed on the stool, your back close to the stool and your waist slightly raised. Hands slightly wider than shoulders, hold the barbell, unlock it from the shelf, and straighten your arms up. This is the starting position of the action.

2. Bend your arms, slowly put down the barbell and inhale at the same time. Pay attention to the control during the descent until the barbell bar touches the lower part of the chest.

3. Then quickly push the barbell up and exhale at the same time.

4, the above is a complete action, repeat the action to the recommended number of times. When finished, re-lock the barbell on the shelf.

Descending dumbbell bird

1. Fix the leg on the top of the lower inclined stool, hold a dumbbell in each hand and put it on the leg with palms facing each other.

2. After lying down, lift the dumbbell above your chest. The arm is naturally straight and perpendicular to the ground. Two dumbbells touch, palms facing each other. This is the starting position of the action.

3. When inhaling, slowly open your arms to your sides. With the increase of the opening amplitude, the elbow bending degree increases slightly.

4. After stretching the chest to the limit, stay for a while, then lift the dumbbell back to the starting position while exhaling.

The whole action is not simply pushing up and down, but like a bird flapping its wings. The trajectory is perpendicular to the ground, not the body.

6, the above is a complete action, repeat the action to the recommended number of times.

Middle dumbbell bench press

1, sitting on a bench, holding a dumbbell in each hand and putting it on the thigh, palms facing each other.

2. Then lie down, hold your chest out and abdomen in your arms, palms facing each other and shoulder width. Then straighten your arms, perpendicular to the ground. This is the starting position of the action.

3. Bend your elbow and slowly lower the dumbbell to both sides until the chest is stretched to the limit. Inhale as you descend.

4. Stay at the bottom for a while, then quickly straighten your arms up, return to the starting position and exhale at the same time. Pay attention to squeeze the top chest muscle.

5, the above is a complete action, repeat the action to the recommended number of times.

Exercise chest movements and sequence 3 chest training skills;

1, heavy

If you want to make your chest muscles bigger and bigger, you must force yourself to use heavy objects, but you can't overload training every time. Find a test training day with the biggest weight every month, complete three groups of 1RM training time to improve absolute strength, and use 8- 12RM training time to improve strength and circumference on other training days.

Step 2 slow down

You've heard that being too heavy can increase muscle strength, but you haven't understood the sentence behind it. With the rhythm of fast up and slow down, muscles can exercise more muscle fibers under the tension of heavy objects. So if you can't slow down the speed of bench press, you'd rather reduce the load and cause more damage to muscle fibers. It is best to push it up quickly within 1-2 seconds and then slow down.

3, size and weight matching

Heavy weight is used to force muscles to be destroyed, so as to synthesize more muscles, and small weight is used to further contract tired muscles under heavy weight, so that muscles feel strong stimulation. At the same time, small weight can shape lines and make chest muscles bigger and more fashionable.

4, looking for a breakthrough

Every muscle group has its advantages and disadvantages. Your upper chest may be strong, and some people's middle seams may be strong. Therefore, weaknesses should be properly placed in the first half of training, and more static strength should be put on it, so that the whole can be more perfect.