1, single dumbbell bench press. Lie on your back on a flat bench with your back close to the surface of the bench, hold the dumbbell shaft with both hands, bend your arms to put the dumbbell on the upper chest, and stick the weight plate on the upper chest muscles. When exercising, tighten the muscles of the abdomen and back, so that the seam of the chest muscle can be contracted to the maximum extent, and the bell is held in both hands to move upward. When your arms are straight, keep moving 1 second, then slowly put down the dumbbell and return to your upper chest, and repeat the movement for group 4.
2. One-arm low rope clip chest. Sit in an armchair, keep your back close to the back of the chair, fix the position of the pulley, hold the handle of the rope with your left hand, bend your left arm, adjust the negative weight, and separate your feet to keep your body stable. When exercising, the left hand pulls the rope, so that the left arm moves to the upper right of the body, and the suture of the chest muscle is contracted to the maximum extent. When your left arm is straight, keep still 1 sec, then slowly return the rope to the starting point and repeat the action. Bend over and cross your chest, stand naturally, separate your feet at a certain distance, lean forward slightly, straighten your arms, and hold the handle with both hands. When exercising, pull the rope with both hands, so that the arms cross under the abdomen, and there is a strong stimulation in the middle seam of the chest muscle. Keep the movement 1 sec, then slowly put the rope back, and repeat the movement ***4 groups, each group doing 12 times.
3. Hold dumbbells and clamp your chest. Lie on your back on a flat bench, bend your elbows and hold the bell in the middle and upper part of your chest, palms facing each other, fix your legs and feet, keep your body stable, tighten your back and abdominal muscles, and lift the dumbbell vertically with your arms during exercise. When you reach the highest end, don't lock your elbow, keep your arm almost straight, keep the movement 1 second, then slowly put down the dumbbell and return to the starting point, and repeat the movement in 4 groups, each group doing it. Swans push their chests and stand naturally. He bent his arms and pressed the barbell piece on his chest, which was 1 cm away from the middle of his chest, to keep his body stable. When exercising, he stretches his arms forward, which makes the seams of chest muscles feel very exciting, and keeps the action 1 sec. Then he slowly retracted the barbell piece and repeated the movements in four groups, each doing 10.