Caution: Avoid using the rebound of barbell in the chest to push up the weight. If you can't lift such a heavy thing, you'd better reduce the number of barbells or lift them less.
1, flat barbell bench press (exercise the whole chest, deltoid muscle and triceps brachii)
Lie flat on the bench with your feet on the ground naturally. Adjust the front and back position of your body so that your eyes are directly below the bench press barbell. The grip distance is slightly wider than the shoulder. Remove the barbell from the bench press. Slowly lower the barbell until the upper arm is parallel to the ground. Then push the barbell back to the starting position, and so on.
2. Lower oblique barbell bench press (exercise lower chest, deltoid muscle and triceps brachii)
Lie on a downhill training stool at 30-45 degrees. The grip distance is slightly wider than the shoulder. First, lift the barbell vertically to the ceiling. Slowly lower the barbell to the lower edge of the nipple until the upper arm is parallel to the ground. Then push the barbell back to the starting position, and so on.
Dumbbell exercises Dumbbell exercises need more balance and coordination to control weight than barbell exercises. Another feature is that the action range is large, which can fully stretch the muscles.
Note: When beginners do the following actions, it may be difficult to master the balance and the actions are not coordinated enough. It is best to ask for protection.
3, flat dumbbell bench press (exercise the whole chest, deltoid muscle, triceps brachii)
Lie flat on the training stool and hold dumbbells in both hands. Straighten your arms, lift the dumbbells, palms facing each other. Slowly lower the dumbbell until the upper arm is parallel to the ground. Then push the dumbbell back to the starting position, and so on. Pay attention to the process of pushing up, and ensure that the dumbbell pushes up vertically and does not deviate.
5, flat dumbbell flying birds (exercise the lateral and medial pectoral muscles)
Lie flat on the training stool, hold the dumbbell with both hands and raise the palms relative to each other. Open your arms and slowly lower the dumbbell to your sides along the arc trajectory until your upper arm is parallel to the ground. Then go back the way you came, and so on.
Musical instrument practice is suitable for beginners and injured trainers. The instrument can provide a stable action route, so that the practitioner has no worries about the stability of the action and focuses on the load.
Note: Do not lock the elbow joint when lifting weights. This can keep the muscles tense and improve the training effect.
6. Push the chest with an upward or downward inclined instrument (exercise the upper or lower chest, deltoid muscle and triceps brachii)
Adjust the height of the chair so that the handle points to the upper or lower part of the pectoral muscle. Hold the handle outward with your palms and put your feet flat on the ground. Stretch out your arms and lift the weight. Return to the starting position, and so on.
7. Sitting posture chest push (chest, deltoid muscle and triceps brachii during exercise)
Sit up straight in your seat with your back close to the backrest. Grasp the handle at the middle chest height and push the weight forward. Slowly return to the starting position, and so on.
8, Smith machine flat bench press (exercise chest, deltoid muscle, triceps brachii).
Lie on a flat training stool with your shoulders facing the barbell bar of Smith machine. The grip distance is slightly larger than the shoulder width. Put down the barbell until the upper arm is parallel to the ground. Then push the barbell back to the starting position, and so on.
The practice of using a distractor can stimulate the whole chest muscle from many angles, especially for birds, which can produce unique effects.
Note: When doing the exercises of the stretcher, we should not only pay attention to the process of muscle contraction, but also pay attention to the process of muscle extension. Control the speed when slowing down and keep it stable.
9. Flat-plate tensioners flying birds (exercise the lateral and medial pectoral muscles)
Lie on the flat training stool between two low-tension pulley tensioners, hold the D-shaped handle with both hands, with palms facing each other. Elbows are slightly flexed, and arms are clamped upward along an arc until hands are close together. Then return to the starting position along the arc, and so on.
10, standing stretcher clamps chest (exercises the lateral and medial sides of chest muscles)
Stand between two high pulley tensioners, hold the D-shaped handle with both hands and palm down. Open your arms and bend your elbows slightly. Then put down your arms inward, like hugging a tree. Then return to the starting position along the arc, and so on.
In training, because the trunk leans forward at different angles, the exercise parts are also different. Exercise the upper part of pectoralis major when the trunk is at 45 degrees to the center of gravity; 30 degrees, in the middle of exercise; Exercise the second half at 15 degrees.
Practicing self-respect has changed almost every movement of this sport, and the effect will be slightly different. You can practice anytime and anywhere without going to the gym. Beginners master the basic movements first, and then increase the difficulty of practice.
Precautions: Before strength training, it is best to do aerobic exercise and stretching to warm up muscles to prevent injury.
1 1, push-ups (chest, deltoid muscle, triceps brachii during exercise)
Arms straight, hands on the ground, shoulder-width apart. Legs straight, feet together. Slowly lower your body so that your chest is almost on the ground. Return to the starting position, and so on.
12, parallel bars arm flexion and extension (exercise lower chest and triceps brachii)
Put your hands on the parallel bars and keep your arms straight, but don't lock them. Slowly lower your body until your upper arm is parallel to the ground. Pause for a moment, then return to the starting position, and so on.
13, wide push-ups (exercise side pectoral muscle, deltoid muscle and triceps brachii)
Arms straight, hands on the ground, slightly wider than the shoulder 15 cm. Legs straight, feet together. Slowly lower your body so that your chest is almost on the ground. Return to the starting position, and so on.