1, the key exercise parts of barbell bench press: pectoralis major, deltoid and triceps brachii. The vast majority of champion bodybuilders regard back support and pushing as the best movements to exercise the upper body. B. Starting posture: Lie on your back on a flat bench with your feet flat on the ground. Hold the barbell with your palms up, the distance between your hands is slightly wider than your shoulders, and your arms are straight to support the barbell above your chest. C. Action process: make the two straight arms open to both sides, slowly bend the arms, and the barbell falls vertically until the barbell touches the chest (about above the nipple line). Then push it to the open position and sit down. D. training points: don't arch your back and hips, and don't hold your breath, which will make your muscles lose control and be dangerous. 2, dumbbell bench press key exercise parts: pectoralis major, deltoid and triceps brachii. B. Starting posture: Lie on your back on a flat bench with your feet flat on the ground. Hold the dumbbell with your palms straight up. C. Action process: make the two straight arms open to both sides, slowly bend the arms, and the dumbbell falls vertically. When it reaches the lowest position, do push-ups and exhale when push-ups. Then push it to the open position and sit down. D. training points: don't arch your back and hips, and don't hold your breath, which will make your muscles lose control and be dangerous. 3, lying dumbbell bird key exercise parts: pectoralis major and deltoid muscle. B. Starting posture: lie on your back on a flat bench, hold dumbbells in both hands, palms facing each other, and push up until your arms are straight and supported above your chest. C. Action process: Two hand-held dumbbells fall to both sides in parallel, with elbows slightly bent. The dumbbell descends until the muscles on both sides of the chest feel fully stretched, and the upper arm descends below the shoulder level. Take a deep breath when the dumbbell falls. Exhale when holding the bell and lifting it back to its original position. D. Training points: Dumbbells fall to both sides. If your arms are in a straight state, it is difficult for your chest muscles to get the feeling of stretching and muscle contraction. 4. The key exercise part of barbell bench press is the upper part of pectoralis major, followed by the toe of deltoid muscle and triceps brachii. B. Starting posture: Lie on your back on a bench and tilt upward at an angle of 35-45 degrees. C. Action process: the distance between hands is slightly wider than the shoulder, and the barbell is supported by the straight arm at the upper part of the shoulder. Inhale when you put it down above the chest (near the clavicle). When the bar touches the chest, push it up and exhale when you push it up. D. Training points: Generally, a wide grip is adopted, and the bar is put down at the clavicle. This method makes the chest muscles stronger. 5. The key exercise parts of upward oblique dumbbell bench press: the upper part of pectoralis major, followed by the toe of deltoid muscle and triceps brachii. B. Starting posture: Lie on your back on a bench and tilt upward at an angle of 35-45 degrees. C. Action process: Hold the dumbbell directly above the shoulder with both arms. Inhale when you put it down above the chest (near the clavicle). When descending to the lowest place, do push-ups and exhale when doing push-ups. D. Training points: During practice, the main strength is concentrated on the pectoralis major, so that the pectoralis major is always in a state of tension. Triceps brachii as a secondary supplementary strength. 6. The key exercise parts of the upward inclined dumbbell bird: upper chest and deltoid muscle. B. Starting posture: lie on your back on an inclined bench, hold dumbbells in both hands, palms facing each other, and push up until your arms are straight. C. Action process: Two hand-held dumbbells fall to both sides in parallel, with elbows slightly bent, and the dumbbells fall to the muscles on both sides of the chest to feel fully stretched. Take a deep breath when the dumbbell falls. Exhale when holding the bell and lifting it back to its original position. D. training points: dumbbells fall to both sides. if your arms are straight, it is difficult for your chest muscles to get the feeling of stretching and muscle contraction. 7. The key exercise part of parallel bars is the lower part of pectoralis major, followed by triceps brachii and deltoid. B, starting position: the distance between the poles is better than the shoulder. Hold the pole with both hands as a straight arm support, hold your chest and abdomen, and keep your legs together, straighten and relax. C. Action process: exhale, bend your elbows and arms, and lower your body until your arms bend to the lowest position. Your head should be forward and your elbows should be extended to fully stretch your pectoralis major. Inhale immediately, support your arms with the sudden contraction of pectoralis major muscle, and make your body rise until your arms are completely straight; When the upper arm exceeds the horizontal position of the bar, the hips are slightly retracted and the trunk is in a posture of "bow your head and hold your chest out". When the arm is straight, the pectoralis major is in a state of complete tightening. Repeat the exercise. D, training points: the action should be carried out slowly, and don't use the vibration of the body to help complete the action; Hold up quickly, hold out your chest, raise your head and abdomen, and don't shrug your shoulders; In order to increase the training intensity, you can carry out waist weight-bearing exercises. Rule 1: Before you train deltoid muscles, please make clear their structure. The deltoid consists of three bundles: anterior, middle and posterior. When practicing shoulders, you can't just practice a bunch. Don't concentrate on doing different exercises on the front, side and back shoulders. Rule 2: dumbbell push and side lift are the key contents of training. My shoulder training starts with two movements: a push and a dumbbell side lift. The push stimulates all the deltoid muscles, making them bigger and forming broad shoulders. Dumbbell lateral lifting can increase the width of shoulders and enhance the visual effect. Wide shoulders and thin waist, the upper body can form a beautiful "V" shape. Rule 3: Stimulate the lateral deltoid tract by pyramid training rules. One day four years ago, I was walking outside the gym, wondering why I didn't practice my imaginary shoulders. Genetic factors gave me a pair of shoulders unique to the champion's physique. After thinking about it, I feel that I missed something precious in training, so that my shoulders can't be widened. So I decided to use the pyramid rule to develop the lateral bundle and see if there will be any changes. After using this rule for two weeks, I was pleasantly surprised to find that my shoulders became wider and thicker, and I made a lot of progress. I finally broke through the obstacles with this training method and achieved great success. I do 25 side lifts with 30-pound dumbbells, 15 with 40-pound dumbbells, 10 with 50-pound dumbbells and 8 times with 60-pound dumbbells. Then do it in reverse in this order until 30 kg, 25 times. Do two cycles without rest in the exercise. Rule 4: Don't ignore the trapezius and deltoid muscles. Symmetry is very important in bodybuilding training. You need to build a symmetrical physique. You can't think that one part of your body is more important than others. In deltoid training, it is required that the posterior bundle of trapezius muscle and deltoid muscle can match the anterior bundle and middle bundle of deltoid muscle. Therefore, it is recommended that you include bending over birds and rowing upright in your shoulder training program. Rule 5: Don't neglect joints, or you will get hurt. Shoulder joint is one of the dangerous areas of training injury accidents. Even if you move in the right posture, you will be in danger of injury if the weight is too heavy. Therefore, it is essential to make two groups of warm-up suggestions 20-25 times before formal training. Rule 6: All shoulder exercises should start with recommendations. Pressing can effectively increase the strength and volume of the front and middle bundles of deltoid muscle. I use Smith's instrument (or barbell) to do neck press, which is a good action, develop the anterior middle bundle of deltoid muscle, then lift dumbbells sideways, bend over to fly birds, and finally row upright. Rule 7: It is very important to resume adjustment. I often train every part twice a week. If your shoulders are strong, try to stimulate this area twice a week. If your shoulders are to develop hard, it is enough to practice deltoid once a week. Rule 8: Focus on technical movements. Every movement should be done strictly and correctly. Please pay attention to the action instructions I do below. If you train carefully, you can practice deltoid muscle better. Barbell pressing: It can be done with Smith instrument or barbell. Push the barbell to the highest point and then lower it to the upper chest position. Strictly control the completion of each push, don't do it too fast, otherwise the muscles will not be fully extended and contracted. Don't push the barbell at the bottom of the action. It is suggested to do two groups of 20-25 warm-up exercises and four groups of 10- 15 formal trainings. Lifting dumbbells horizontally before alternation: I do this on an inclined stool to enhance resistance. This is a very challenging action, of course, I also do the flat lift in front of the station. Hold the dumbbell in the front of the thigh, slowly lift the dumbbell forward to the position above the head with one hand, and then lift it up with the other hand after the control is lowered. Many bodybuilders put dumbbells on the outside of their thighs, so it is easy to borrow when lifting forward, which is not desirable. In order to practice deltoid toes in isolation, dumbbells should be placed on the front side of thighs. Do this action in 3 groups, each group 10- 15 times. Dumbbell side lift: sitting or standing posture. First put the dumbbell in front of you, and then slowly lift it to the sides until your arms are parallel to the ground. At this time, the middle bundle of deltoid muscle should be completely tightened. Then control the weight and lay it flat slowly. The mistake that this action is easy to make is that the weight is too big to control when the peak shrinks. Do this action in 4 groups, each group 10- 15 times. Bird-prone: You can also do it on a sloping stool, just like holding it horizontally in front. Lie prone on the inclined stool, hold the dumbbell hanging beside you, lift the dumbbell to the outside, spread it as far as possible, and then control the lowering and reduction. Many people do this action in a hurry, so we should pay attention to controlling the weight. If the dumbbell is not high enough, it will reduce the stimulation to the posterior bundle of deltoid muscle. Do this action in 3 groups, each group 10- 15 times. Rowing upright: You can also do this with dumbbells. Doing it with a barbell can better control the movements. Hold the bell in front of you with a straight arm with a grip distance of 10 cm. Then keep the barbell close to your body, slowly pull it up to the height of your nose and restore it. When doing this action, many people didn't reach enough height and didn't put them down to the end. The purpose of lowering is to stretch muscles better. Pay attention to control the rhythm and keep the trunk upright when lifting the bell, so that the main training muscles can be stimulated to the maximum extent and promote their growth. Do this action in 3 groups, each group 10- 15 times. Wish you success!