It is every man's dream to have sexy chest muscles, and bodybuilding is a sport that can only be won by persistence.

Parallel bars arm flexion and extension: as a warm-up action of the chest, focus on building the lower chest. Action points: elbow clamping, upper body leaning forward, chin adduction, chest slightly retracted. This posture should be maintained at the beginning or end, and the bottom of the action should not be put too low, so as not to cause too much pressure on the shoulder joint.

Foot position: The legs are separated at a 45-degree angle and laid flat on the ground for strong support. Don't step on the bench, it will have poor stability. You need to share some strength to control the stability of core muscles, so that you can't exercise your chest muscles to the greatest extent. Important: Don't lift your hips and waist off the stool.

Tilt dumbbell upward and press: exercise the upper part of pectoralis major. The advantage of dumbbell over barbell is that there is no bar limit, which can fully stretch pectoralis major. Be careful not to put it down too low, so as not to strain pectoralis major. This exercise is done in the front, because free weight consumes a lot of energy. The angle of the inclined plate is controlled between 30 and 45 degrees. If the angle is too large, the pressure on the toe of deltoid muscle will be greater, which will affect the stress on the pectoral muscle.

Tilt down dumbbell bench press: exercise the pectoralis major. It is recommended that dumbbells or barbells be placed on both sides of the bottom rib, not in the middle of pectoralis major, so as to avoid pressure on the shoulder joint.

Butterfly bird: exercise the separation degree of thoracic groove. Adjust the height of the seat so that the handle is at the same height as your shoulders and keep your arms slightly bent. Be careful not to spread your arms too much (just open them to the back plane) to avoid damaging your shoulder joint. Not too heavy. Pause for 3 seconds during adduction and fully squeeze pectoralis major.

Stretcher cross clamp chest: exercise lower pectoralis major and middle pectoralis major. This action has obvious congestion effect. Use light weight many times, keep your elbows slightly bent, bow your head and hold your chest out, and squeeze your chest muscles as much as possible at the top of your movements.

Flat dumbbell bird: as the end point of chest muscle training. Use a light weight to keep the elbow slightly bent at a fixed angle, just put it on the back plate. It's like holding a big tree when you lift it, instead of pushing it straight up and down, feeling the stretching and contraction of your chest muscles.