Lie on the bench in the starting position and put the barbell above the nipple. During the movement, 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 Inhale when lifting and exhale when falling. Pay attention to the main points. Don't push too hard. Use it lightly for the first few times, and then gradually increase it to avoid neck sprain. Don't let your neck spin and lie down. Start with your head up and lie flat on the bench for 30-45 degrees. Hold the barbell with both hands and put it on your chest. During the action, lift the barbell vertically until the arms are completely straight, rest for one second, and slowly fall back to the original position. Breathing method Inhale when lifting and exhale when standing still. Inhale when descending slowly, and exhale when descending to the original position. The starting position of the couch is head down, and the barbell hands are placed under the chest. During the action, the barbell is lifted vertically until the arms are completely straight and stand still for one second. Slowly fall to the original position. Inhale when lifting, and exhale when standing still. Inhale when descending slowly, and exhale when descending to the original position. The supine bird exercises the chest muscles directly. You can lie on your back on the bench with your hands facing each other and holding dumbbells in the initial posture of lying on your back, reclining up and reclining down. Arms straight up and perpendicular to the ground, feet flat on the ground. During the movement, hands fall to both sides respectively, and elbows bend slightly until they can't be lower. 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 your arms are apart, and exhale when you return. Be careful not to 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. The horizontal straight arm pull-ups lie on the bench in the upward starting position, holding dumbbells or barbells in both hands, and the arms are straight and parallel to the ground. Put your feet flat on the ground or bench. During the movement, keep your arms flat, which will pull the dumbbell or barbell up and back and lower it to the lowest possible position. Hold still for a second and let the pectoralis major stretch as much as possible. Then, contract the pectoralis major muscle and pull the arm up and forward until it drops to the starting position on the leg side. Breathing method: inhale when pulling up and backward, and exhale when pulling up and forward. Pay attention to the main points. When pulling backward, let both arms extend completely backward, and when pulling forward, let both arms extend completely forward. This action can also be done by holding dumbbells with both hands, because the distance between the hands is narrow and the weight is concentrated in the center of the bar, which plays a great role in developing the edge of pectoralis major muscle near the midline of the human body. Carving the perfect pectoral muscle chest is the most prominent part of the body contour. For men, a well-defined and strong chest is a display of fortitude, strength and self-confidence, which can fully reflect the masculine beauty of men; For women, the perfect chest curve can fully show women's feminine beauty. People who like bodybuilding can improve the muscles and lines of the chest without any professional skills. For example, everyone knows push-ups, and many people can do sit-ups by imitating them. But if we really want to do these movements correctly and develop a well-defined chest deeply and effectively, we must do it according to our designed plan. First, the barbell lying position recommendation must not ignore this exercise. In order to make it play its role to the maximum, it is necessary to carry out serious analysis and research from the following aspects. Preparation posture: Lie on your back on a flat plate, with your feet flat on the ground, and the distance between your feet is slightly narrower than your shoulders. Hold your chest out, arch your back slightly, and keep your hips in contact with the flat. You'd better have a companion to help you pick up the barbell and control it. Proper wide grip distance is an important link to stimulate the chest muscles to the greatest extent. Narrow grip will use more deltoid toes and triceps brachii. Too wide grip strength will shorten the range of motion and may lead to excessive pressure on the wrist and rotator cuff. Exercise: Take/kloc-0 deep breaths each time to prepare your body. The barbell leaves the frame, forcibly contracts the pectoral muscles at the apex, and accurately pulls the barbell to the sternum with the latissimus dorsi. Keep your chest upright and imagine that your chest meets the barbell half-way. When the barbell bottoms out, the chest muscles should feel fully stretched. The contraction and extension of the pectoral muscles are like squeezing the rubber band intermittently when using a barbell. Control breathing when the barbell descends. When the lever touches the chest, make a short stay, stay nervous, don't relax, and be ready to push the barbell. When the barbell leaves the chest, push the barbell upward in the direction of your feet like a downward oblique push. This technique can avoid pulling the chest muscles and shoulder muscles. Imagine pushing the barbell away from yourself. The correct action is that there will be pressure on the upper back. When you are close to exhaustion, you will find the barbell moving slowly and steadily. Number of groups: Try to do 3-4 groups with appropriate weight. 1 group does not need perfect shape, try to do 15 times. The last two groups tried at least 10 times, and finally 1 group tried to be exhausted. Adopt the rhythm of "3-0-2": put down the barbell for 3 seconds, don't stay at the lowest point (0 seconds), and lift the weight for 2 seconds. The rest between groups is 1 ~ 2 minutes. Tip: Tip: Don't put dumbbells near your shoulders, because it's not "pushing". Imagine "hugging" a person while lifting the dumbbell backwards and upwards, and don't push him away from beginning to end. Tip: Don't try to use too much weight to avoid pulling your shoulder. Proper weight can keep your movements standardized.