Bench press and flying birds have always been classics of chest muscle training. Many people often have such a question: which action is the best chest muscle exercise? What's the difference between them? Bench press: The muscles that play a major role in bench press are pectoral muscle, triceps brachii and toe of deltoid muscle. Bench press is a multi-joint compound action, in which shoulder joint and elbow joint participate at the same time. Many joints and muscle parts are needed to assist the movement, the most important of which are triceps and deltoid toes. Birds: among dumbbell birds, the main muscles are: pectoral muscles. The bird is an isolated action with a single joint, and the elbow angle is basically fixed. Only the shoulder joint is horizontally adducted, and no other muscles are needed to participate in the action. 1. We all know that only a heavy blow will improve your chest muscles! Without enough load, it is difficult to increase the thickness of pectoral muscle. The bench press can just bear enough load. In contrast, birds can't carry loads. Can't really give strong stimulation to the chest muscles. You also need to consider the following three issues: First, the function of pectoralis major is to adducte the upper arm. In the bird action, the forearm moves inward more than the bench press (no work is done), and the upper arm moves inward like the bench press, and the weight moves upward less than the bench press, so the effect is worse than the bench press. Secondly, in the flying bird movement, compared with bench press, the weight is farther away from the body, which increases the difficulty of the movement, but this difficulty does not bring better training effect and is invalid. Thirdly, the movements of birds are rare in daily work and life, and humans are not good at doing rare movements. In other words, the training potential is relatively poor.