Barbell bench press is the most classic and effective action to exercise the chest. This action can not only exercise the chest blow, but also stimulate the deltoid and triceps brachii.
The second exercise is aimed at the action of pectoralis major: standing stretcher to expand the chest.
Adjust the weight and height of the chair, make the handle of the instrument parallel to the shoulder, grasp the handle with both hands, rest your back on the chair of the instrument, stabilize your back, use a stretcher to expand your chest, and finally make your arms and torso in a straight line. You can exercise at high frequency before to keep your chest muscles tense.
The third exercise is aimed at the action of the lower pectoralis major: tilt the dumbbell bird downward.
This action can stimulate the bear to hit, but also stimulate the deltoid and biceps brachii. Doing bird movements with dumbbells will make the blood easy to stagnate. After doing it for a short time, it is easy for energetic novices to get dizzy. When exercising, do what you can, don't be greedy. In addition, in order to reduce the participation of the abdomen and legs, it is necessary to ensure that the body does not shake at the beginning, so that the irrelevant parts are undecided.
The fourth exercise is aimed at the action of serratus anterior: pull down the back of the neck with a high tension device.
The serratus anterior muscle is on the side, above the external oblique muscle. If you exercise well, you will be as sexy and powerful as a shark's cheek. Pay attention to sink your shoulders when you pull down the back of your neck, and don't weigh too much, otherwise it will easily cause shoulder muscle strain. Generally speaking, this action is to take a sitting position. If you stand, remember that you can't shake your body. It is not advisable to shake the body puller by gravity.