This action directly exercises the chest muscles, and you can lie on your back, recline on your back or recline on your back.

Starting posture

Lie on your back on the bench, fists facing each other, holding dumbbells; Arms straight up and perpendicular to the ground, feet flat on the ground.

Action process

Put your hands down to your sides and bend your elbows slightly until you can't lower them any further. 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.

Pay attention to key points

Don't hold your hand tightly. When you spread your arms apart, you should tighten your back muscles. Ideas focus on the contraction and extension of pectoralis major.

I can't copy animated pictures. Please read the original text. There are other ways to exercise your chest muscles.

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Flexion and extension of parallel bars: pectoral muscle, triceps muscle and deltoid muscle (toe) are the main muscles, and latissimus dorsi and trapezius muscle are also practiced.

The general process is as follows: hold the parallel bars with both hands, support your arms on the parallel bars, hold your head up and hold your chest up, the trunk and upper limbs are perpendicular to the parallel bars, and your calves overlap your ankles after bending your knees. The elbow joint bends slowly and the shoulder joint flexes, so that the body gradually descends to the lowest position. Pause for a moment and raise your arms until they return to their original state. Call to action:

1. Slow down the speed as much as possible.

2. Don't shake your body at will and keep your balance.

3. Don't swing your body back and forth to complete the action.

The arm flexion and extension of parallel bars is a sport, and different movements require different exercise effects on the main pectoral muscles and triceps brachii.

1. Choice of grip distance: narrow grip stimulates triceps brachii and wide grip stimulates pectoral muscle.

2. Selection of upper body inclination angle (side view): The focus is on the upper body of triceps brachii and the back arch of the body.

Make the arm complete the action behind the body; Focus on chest muscles and lean forward.

3. Angle between the upper arm and the trunk (from the back): The key point is to clamp the triceps brachii directly, and don't go out when lowering.

Zhang, arms parallel; Focus on practicing chest muscles, and you can stretch them out when you lower them.

Chest muscles include: upper chest muscle, inner chest muscle and outer chest muscle.

Do 20 light warm-up groups first, and then

Upper chest muscle exercise: upper oblique barbell bench press

I have never been interested in flat bench press, because flat bench press will stimulate the toe of deltoid muscle too much. Upward oblique bench press can exercise the upper chest muscles well. Setting the angle of the inclined plate to 30 degrees can better stimulate the chest muscles. Over 30 degrees, too much weight will act on the toe of deltoid muscle. Try to do 3 groups, 6 ~ 8 times in each group, and each group should be exhausted. Pay attention to control the speed when putting down the barbell, and it is better to be slow and steady. But don't stay, that is, when you reach the highest point, immediately put down the barbell and keep the movement smooth.

Inside the pectoral muscle: sitting posture equipment clamps the chest.

As a multi-joint compound action, this action can effectively increase muscle mass, which has many similarities with barbell bench press. But this unique practice angle (hands closed at the end of the action) can make the pectoral muscles contract better (focusing on the inside of the pectoral muscles). Instrumental exercise is safer and more stable than free weight exercise, and there is no need to control the balance of barbells. When you push out the weight, you can feel the contraction and pain of your muscles. The whole action is 6 ~ 8 times. I suggest 1-3 group.

Lateral pectoral muscle: dumbbell bird

Flat plate and upward inclined dumbbell bird are the best exercises to develop the lateral side of pectoral muscles. The width and thickness of the lateral pectoral muscle are very important to the whole pectoral muscle. In order to get the best exercise effect, the dumbbell should be lowered as much as possible, so that the muscles can be fully stretched. Don't put dumbbells together at the highest point, because the dumbbells at the highest point can't provide effective resistance to the chest muscles. In order to get the best exercise effect and safety, it is suggested that you complete the dumbbell flying bird exercise in a slow way. Do 3 groups, and each group will do 6 ~ 8 times with the maximum weight.

Chest muscle exercise

Chest muscle exercise method bench press: the exercise site is the chest rib of pectoralis major muscle, which can reduce the excessive accumulation of fat in the breast and enhance its elasticity. Inclined bench press: the exercise site is the clavicle of pectoralis major and the depth of pectoralis minor, which helps to expand vital capacity. Lie on your back on a bench or a wooden board, and the angle of the reclining board is 45-60 degrees. Bend your elbows, lift dumbbells on your chest, naturally separate your upper arms, tighten your back muscles, and straighten your chest. Inhale, contract the pectoral muscles, extend the arms, and lift the dumbbells until the arms are completely straight. After the pause, the breath falls and the dumbbell returns to its original position. Do this action continuously, chest out. Supine arm pull-ups, exercise parts: latissimus dorsi, deltoid muscle and shoulder joint. Lie on your back on the bench, straighten your arms and put dumbbells on your legs, tighten your back muscles, hold your chest, hold your breath, slowly lift your arms along a semi-circular arc and then put them down until they are consistent with your posture. Exhale slightly, inhale, and at the same time, restore your arms along the original arc, exhale, and continue to do so. Chest enlargement on supine position: the exercise position is basically the same as that of bench press, but it is better for fully stretching pectoralis major and expanding chest cavity. You can lie on your back or recline. The posture is similar to bench press. Hold the dumbbell with both hands, straighten it, inhale deeply, and hold your breath to slowly extend your arms to about 120 degrees below your sides, so that your chest can be fully extended. Then contract the brain muscles and restore the preparation posture. Do this action continuously. Push-ups: There are many exercise parts, mainly pectoralis major, upper arm and forearm muscles. Hands shoulder-width, prone, hands fulcrum behind the vertical line of shoulders, legs straight, toes on the ground, head up, waist tightened, abdomen closed. Exhale, bend your arms and lower your body at the same time. Pay attention to the shoulders in front of the palms, the abdomen should be tightened all the time, and the chest should not be adducted. Do this action continuously. At the beginning of this movement, because the strength of the chest muscles and arms is small, you can support your hands on a certain height to practice, and then support them on the ground to practice. In order to increase the difficulty, you can also pad the foot pad or tie the dumbbell with a belt and practice it on your back. The exercise of chest muscles is a step-by-step process, and persistence is very important. Only by paying a certain amount of physical strength can we get good results. If you feel that the effect is not obvious, you should carefully check whether your actions are accurate. Pay attention to the exercise area, try to tighten the muscles when they contract, and try to relax when they relax. Action should be rhythmic, speed should be steady and slow, and breathing should be natural. Inhale when you exert yourself, and exhale when you relax. When you start training, you should change from easy to difficult according to your physical health, and then do supine exercise after your physical fitness has improved. The weight of dumbbells also depends on physical strength. You can choose 1- 1.5 kg at the beginning, and then gradually increase the weight of 0.5- 1 kg once or twice. Exercise every other day, every 30 minutes to 1 hour, and do 3 groups of each movement, each group 10- 15 times. After several months, increase the amount of exercise according to the situation. Exercise in the morning before breakfast; If it is night, it should be two hours before going to bed; Only exercise after meals 1 hour, and eat 30 minutes after exercise. With the increase of exercise, the nutrients intake through food should also increase accordingly. For fat people, they should eat less food containing starch, fat and sugar, and the intake of protein can be maintained at the original level or increased, and eat more fresh vegetables. Thin people don't have to be strict about food varieties, but they should increase their food intake.