One: Steps

1: Lie on your back on a flat bench with your feet flat on the ground. Bend elbows, hold kinetic energy dumbbells, with fists and eyes facing each other, palms facing legs, and the axis of dumbbell is located above nipple 1 cm (in the middle of pectoral muscles) and close to chest.

2. Push-ups, elbow adduction, and pinching the chest while pinching the elbow. The dumbbell moves upward and leans forward slightly, showing a parabolic trajectory. When the arms are straight, the center of gravity of the dumbbell is close to the support point of the shoulder joint.

3. Then, straighten the arms and open them to both sides. The arms are slowly bent, and the dumbbell falls vertically. When it reaches the lowest point, it is pushed up.

Two: the main points

1, don't hunch your back or hold your breath, it will make your muscles out of control and dangerous.

2. While practicing pectoralis major, we should strengthen the exercise of upper arm triceps brachii. Without developed triceps, it is impossible to bench press heavy barbells and develop developed pectoralis major muscles.

3. At the beginning, the axis of dumbbell should be placed above nipple 1 cm (middle part of pectoralis major) to make pectoralis major exert force. If the dumbbell is raised on the shoulder, you can only exercise the shoulder muscles.