This is the most commonly used, basic and favorite sport for the public. Can fully exercise the chest, very suitable for beginners. The choice of weight is not the heavier the better, but the better your muscle training. Pay attention to your chest and lean your shoulders against the bench. 10- 12 times *3 groups. It's best to ask someone for help.

Bench press

Action 2: Tilt the dumbbell upward and press it.

Principle: Control each dumbbell with the same angle. So that no one will be stressed. Slowly put it down, squeeze it fully, and always focus on your chest. When bench press, make sure that the elbow is not completely straight, otherwise it will affect the exercise effect of the chest. 10- 12 times *3 groups.

Upward tilting dumbbell press

Action 3: Flexion and extension of parallel bars arm

This action can exercise the lower pectoral muscles, bilateral pectoral muscles and triceps brachii. Help shape a more stylish upper body. Your upper body leans forward, and your chest leans forward when you squat, excluding your chest. When propping up, don't straighten your elbows completely, leave some angles. Focus on the chest. Exhausted * Group 3.

Flexion and extension of parallel bars arm

Action 4: Take the butterfly machine to clamp the chest.

In this process, there is a gap between your hands, keep a high degree of attention, control your movements, and keep your shoulders still. When exhaling, pull the two handles together. Because it is a fixed instrument, you can exercise your chest muscles more effectively. 12-15× 3 group

Action 5+6: dumbbell supine pull-ups+push-ups.

During the movement, let the chest muscle tear from bottom to top, contract at the highest point, and let the chest keep exerting force.

Do a set of dumbbell sit-ups and then do push-ups. 10- 12 times *3 groups. Each group of push-ups is exhausted.

Note: you should master the training weight of the above actions by yourself, and it is best to find a partner to help.