Action essentials: We sit on the Hummer and hold the handles on both sides with both hands. At the beginning, we push forward with our pectoralis major muscles while keeping the grip distance between our hands unchanged. In this process, our hips should always be in the seat, and our chests should feel the squeezing feeling from the outside to the inside. Number of groups: 15 times *5 groups;

2, oblique push-ups:

Action essentials: Let's put our hands on these two devices. If there is no such device in the gym, we will take a slightly larger dumbbell and put it on two stools. The difference between the upward inclined push-ups and the flat push-ups we usually do is that the upward inclined push-ups stimulate our lower chest more. Number of groups: 20 times *3 groups;

3, butterfly machine clip chest:

Action essentials: This action mainly depicts the lines in the middle seam of our chest muscles. Many people don't pay attention to the training of chest muscle suture, so you should pay attention to this action. We need to pull the instruments on both sides through our chest muscles to the middle of the body. In this process, we need to control our arms. If the arm is too hard, the stimulation to the chest muscles will not be great, and the arm can only play a driving role, not the main force point. Number of groups: 15 times *5 groups;

4. The downward sloping rope clamps the chest:

Main point: This rope clamp requires us to adjust the pulley of the gantry to the lowest position, mainly to train the lower side of our chest muscles, which is also a point that we easily ignore. If we do less inclined bench press, then this action is the best action for you to strengthen your lower chest. Number of groups: 12- 15 times * 5;

5, inclined rope clip chest:

Action essentials: This action is the opposite of the above action. We need to adjust the pulley of the gantry to the highest position. If we do this bending action, it will have a very good gathering effect on the middle seam of our chest muscles. As long as the middle seam of the chest is clear enough, the pectoral muscles will look bigger. Number of groups: 12- 15 times *5 groups.