Why do you want to do it? Barbell bench press is called the "king" of upper body exercise, which can be more widely used than any other chest muscle exercise. From Schwarzenegger to Lee Haney (one of the greatest bodybuilders in the last century), flat bench press is the most perfect chest muscle shaper.

2, dumbbell bench press

Why do you want to do it? Although it is similar to barbell bench press, the advantage of dumbbell bench press is that it can increase the range of motion at the bottom of each action. In addition, dumbbell bench press can generally be carried out from multiple angles, and the seat can be adjusted to several different inclinations for exercise (each inclination will have different exercise effects on chest muscles).

3. Bending of load-bearing arm

Why do you want to do it? Through the whole body exercise, it is proved that the central nervous system and more muscle fibers can be better activated, and the purpose of exercising the lower and outer pectoral muscles can be achieved.

4.dumbbell bird

Why do you want to do it? Although bench press plays a very important role in the exercise of chest muscles, it can't reduce the value of dumbbell birds. It can stretch the muscle fibers of chest muscles more than any bench press. Studies have shown that muscle stretching under pressure can stimulate a variety of metabolism, thus promoting muscle growth.

Step 5 Pull up crank arm.

Why do you want to do it? How to practice chest muscles? Curved arm pull-ups will produce a very unique stretching of the pectoral muscles from the bottom to the top, which will also help to expand the ribs. This is the main action taken by many bodybuilders in the early stage of hard stretching, because it can exercise the chest muscle side well.

6, rope clip chest

Why do you want to do it? This action can bring the effect of "peak contraction" and effectively activate muscle growth.

7. Smith's machine was pushed to the neck

Why do you want to do it? Only people who have no problem with their shoulders can do this exercise. This is also one of the best exercises to exercise the upper chest muscles. He has a strong stretch.

8. sitting bird

Why do you want to do it? This action can produce maximum stretching and peak contraction in response to pressure. By adjusting the height of the seat and changing the action subject, the purpose of exercising different proportions of chest muscles is achieved.

9. Standing push trainer

Why do you want to do it? Its structure makes you feel weightless, between dumbbells and barbells, and it will "squeeze" when you can move the top. I hope I can help you solve the problem. Please feel free to consult me if you have any questions!