There are many exercises for chest muscles, such as bench press, push-ups, rope pull-down, etc., which have a good exercise effect on chest muscles. In action, we have mastered the skills of action, which will make the action more effective. Today, we will take the oblique dumbbell bird as an example to introduce its three skills, so as to better make your chest muscles achieve breakthrough growth.

The first skill analysis: the influence of chair angle on training effect

We often lie on the tilted chair when we do the action of leaning dumbbells and birds. Some friends will say that the bigger the angle of the tilted chair, the better. In fact, this is a wrong understanding. With the increase of our angle, the stimulation on the shoulders will be stronger, which will weaken the degree of chest stimulation and have a great influence on the exercise effect.

The second skill analysis: don't exaggerate the action at the lowest point.

In strength training, maximizing exercise will increase the contraction and tension of muscles and bring benefits to our exercise. However, in the training of birds, if the dumbbell drops to the lowest point, the contraction and tension of muscles will increase, thus increasing the pressure on the shoulders. If you exercise for a long time, it will bring great harm to your shoulders.

The third skill analysis: master the correct bell holding skills.

Friends often confuse the trajectory of dumbbells. Some people think that dumbbells start to move when they reach a high point, while others think that dumbbells start to move when they are at the sides of their bodies. Therefore, Bian Xiao analyzed the movements of the lowest point and the highest point today. When we are at the lowest point, we hold dumbbells with our palms up. When the dumbbell falls downward, there will be a strong pulling feeling in the chest, which will improve the stimulation to the chest and have obvious effect on exercising muscles.

Next, let's review the classic movements of the upward sloping dumbbell bird.

1. Adjust the angle of the seat. In order to improve the stimulation of chest muscles, we adjust the seat to 30 degrees. If it is increased, the stimulation of the deltoid muscle of the shoulder will be enhanced and the stimulation of the pectoral muscle will be weakened.

2, action preparation: the body lies on the reclining chair, hands hold dumbbells directly above the shoulders, both feet are on the ground, the shoulder blades contract backwards, so that the back is close to the chair back, the abdominal muscles contract, and the neck is kept straight.

3. Action process: When the dumbbell moves upward, make its movement route triangular. When the dumbbell collides above the chest, the peak will contract 1 s, and the chest muscles will have a strong squeezing feeling, then slowly put down the dumbbell and return to the initial position.

4. Training intensity: It is recommended to do about 3 groups, each group should do 10 times, and keep exercising without rest.