Horizontal lifting
Starting posture
Sit on the bench and put the barbell above the nipple.
Action process
Lift the barbell vertically until your arms are completely straight and your chest muscles are completely contracted. Hold for one second and slowly drop.
Breathing method
Inhale when lifting, and exhale when falling.
Pay attention to key points
Be careful not to use excessive resistance. Use less force at first, and then gradually increase it to avoid neck sprain. No neck rotation is allowed.
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Upward inclined horizontal elevator
Starting posture
Lie on the bench with your head up 30-45 degrees, and put the barbell on your chest with your hands.
Action process
Lift the barbell vertically until the arms are completely straight, rest for one second, and slowly fall back to the original position.
Breathing method
Inhale when lifting, and exhale when standing still. Inhale when descending slowly, and exhale when descending to the original position.
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A downward sloping horizontal elevator
Starting posture
Lie on the bench with your head down and put the barbell on your chest with your hands.
Action process
Lift the barbell vertically until the arms are completely straight, rest for one second, and slowly fall back to the original position.
Breathing method
Inhale when lifting, and exhale when standing still. Inhale when descending slowly, and exhale when descending to the original position.
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Dumbbell fly
This action directly exercises the chest muscles, and you can lie on your back, recline on your back or recline on your back.
Starting posture
Lie on your back on the bench, fists facing each other, holding dumbbells; Arms straight up and perpendicular to the ground, feet flat on the ground.
Action process
Put your hands down to your sides and bend your elbows slightly until you can't lower them any further. Hold still for one second, let the pectoralis major fully stretch, and then turn your arms up from both sides to the starting position.
Breathing method
Inhale when your arms are apart and exhale when you return.
Pay attention to key points
Don't hold your hand tightly. When you spread your arms apart, you should tighten your back muscles. Ideas focus on the contraction and extension of pectoralis major.
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Horizontal straight arm pull-ups up
Starting posture
On the bench lying on your back, two hands hold dumbbells or barbells, and the arms are straight and parallel to the ground. Put your feet flat on the ground or bench.
Action process
Keep your arms flat, pull the dumbbell or barbell up and back, and lower it as low as possible. Hold still for a second and let the pectoralis major stretch as much as possible. Then, contract the pectoralis major muscle and pull the arm up and forward until it drops to the starting position on the leg side.
Breathing method
Inhale when pulling up and backward, and exhale when pulling up and forward.
Pay attention to key points
When pulling backward, let both arms extend completely backward, and when pulling forward, let both arms extend completely forward. This action can also be done by holding dumbbells with both hands, because the distance between the hands is narrow and the weight is concentrated in the center of the bar, which plays a great role in developing the edge of pectoralis major muscle near the midline of the human body.
Carve the perfect chest muscle
The chest is the most prominent part of the body contour. For men, a well-defined and strong chest is a display of fortitude, strength and self-confidence, which can fully reflect the masculine beauty of men; For women, the perfect chest curve can fully show women's feminine beauty.
People who like bodybuilding can improve the muscles and lines of the chest without any professional skills. For example, everyone knows push-ups, and many people can do sit-ups by imitating them. But if we really want to do these movements correctly and develop a well-defined chest deeply and effectively, we must do it according to our designed plan.
First, barbell recumbent position recommendation
Never ignore this exercise. In order to make it play its role to the maximum, it is necessary to carry out serious analysis and research from the following aspects.
Preparation posture: Lie on your back on a flat plate, with your feet flat on the ground, and the distance between your feet is slightly narrower than your shoulders. Hold your chest out, arch your back slightly, and keep your hips in contact with the flat. You'd better have a companion to help you pick up the barbell and control it. Proper wide grip distance is an important link to stimulate the chest muscles to the greatest extent. Narrow grip will use more deltoid toes and triceps brachii. Too wide grip strength will shorten the range of motion and may lead to excessive pressure on the wrist and rotator cuff.
Exercise: Take/kloc-0 deep breaths each time to prepare your body. The barbell leaves the frame, forcibly contracts the pectoral muscles at the apex, and accurately pulls the barbell to the sternum with the latissimus dorsi. Keep your chest upright and imagine that your chest meets the barbell half-way. When the barbell bottoms out, the chest muscles should feel fully stretched. The contraction and extension of the pectoral muscles are like squeezing the rubber band intermittently when using a barbell.
Control breathing when the barbell descends. When the lever touches the chest, make a short stay, stay nervous, don't relax, and be ready to push the barbell. When the barbell leaves the chest, push the barbell upward in the direction of your feet like a downward oblique push. This technique can avoid pulling the chest muscles and shoulder muscles. Imagine pushing the barbell away from yourself. The correct action is that there will be pressure on the upper back. When you are close to exhaustion, you will find the barbell moving slowly and steadily.
Number of groups: Try to do 3-4 groups with appropriate weight. 1 group does not need perfect shape, try to do 15 times. The last two groups tried at least 10 times, and finally 1 group tried to be exhausted. Adopt the rhythm of "3-0-2": put down the barbell for 3 seconds, don't stay at the lowest point (0 seconds), and lift the weight for 2 seconds. The rest between groups is 1 ~ 2 minutes.
Skills:
1. Don't just push the barbell with your arms. Imagine pushing your body and barbell off the ground with the strength of your whole chest muscles.
2. Make sure your hips are on a flat surface. Don't lift your hips during practice, otherwise it will cause injury and reduce the exercise of chest muscles.
3. Push the barbell up and grab the barbell instantly, contract the gluteal muscles, abdominal muscles and respiratory muscles, and imagine that energy is transferred from the abdomen to the grasping hands.
Tip: When using a heavy barbell, it is not advisable to bounce off the chest. It is not only easy to damage the sternum and pectoral muscles, but also reduce the stimulation to the pectoral muscles and inhibit muscle growth.
Second, the dumbbell bird
This is an ideal exercise to build a perfect chest muscle. It can not only fully stimulate the chest muscles, but also stretch the connected muscle tissues. Can make the human body feel strong stretching and contracting movements. Correctly following the following exercises will build stronger and more stylish chest muscles.
Preparation posture: supine, hips and shoulders on the stool, feet flat on the ground. Hold the dumbbell close to your chest, palms facing each other, and then lift the dumbbell upward, with your arms basically straight.
Exercise: Bend your elbow slightly and slowly lower the dumbbell to both sides. At the lowest point, the upper arm is basically at the same level as the bench, and the elbow is bent about 90 degrees to fully stretch the chest muscles. Put the dumbbell down slowly and inhale at the same time. Don't rush for success. Raise the lower edge of the rib to stretch the pectoral muscles as much as possible, pause when reaching the bottom, and then slowly drive the dumbbell to do the "flying bird" action backwards and upwards, and return to the starting position.
Number of groups: make three groups with relatively light weight, each group 10 ~ 15 times, and stick to the rhythm of "3-0-2" seconds.
Tip: Don't put dumbbells near your shoulders, because they are not "pushing". Imagine "hugging" a person while lifting the dumbbell backwards and upwards, and don't push him away from beginning to end.
Tip: Don't try to use too much weight to avoid pulling your shoulder. Proper weight can keep your movements standardized.
Third, dumbbell tilt, bench press.
Inclined plates with different inclinations can be used. For example, when the tilt angle is very large at first, gradually reduce the angle until it is parallel to the ground, use the same weight, and the interval is very short, which is conducive to reducing muscle fatigue.
Preparation posture: lie on your back on the inclined plate, put dumbbells directly above your shoulders with your hands, put your feet flat on the ground, keep your back straight and lean against the inclined plate, tighten your abdominal muscles and straighten your neck.
Exercise: Follow a triangular trajectory when lifting, and the dumbbells should meet at the midline of the body above the chest and shoulders. The movements should be smooth and smooth, paying special attention to the squeezing of the pectoral muscles, and the movements should be slow when recovering.
Number of groups: Use dumbbells with proper weight, and do 3 ~ 4 groups, each group 10 times. The action rhythm is "3-0-2" seconds. Try not to pause (only at the top or bottom if you need to pause a little).
Skills:
1. When pushing the dumbbell upward, try to make the dumbbell "float" gently as if it were out of control. In this way, the chest muscles must start working immediately to prevent dumbbells from falling.