1, flat dumbbell flying bird exercise site: pectoralis major lateral fitness effect: exercising pectoralis major well can make pectoralis major stronger and stimulate the growth of pectoralis major. Number of exercise groups: 3~5 groups, 8~ 12 for each group. Tip: At the beginning, you can master the essentials with a light dumbbell weight, keep your elbow slightly bent at a fixed angle, and then lower it to the back plane. You can hold a big tree when you lift it, instead of pushing it straight up and down, and feel the stretching and contraction of your chest muscles. Exhale when forcibly opening your arms; Breathe in when you relax.

2. Stretcher cross-clip chest exercise part: fitness effect of lower pectoralis major and middle pectoralis major: this action has obvious congestion effect. Use light weight many times, keep your elbows slightly bent, lower your head and hold your chest, and squeeze the pectoralis major as much as possible at the top of the action. Number of practice groups: 4~6 groups, 20 in each group.

3, butterfly machine flying bird practice part: chest muscle middle seam fitness stick tip: straight arm is better than conventional arm bending action. Sit on the stool and straighten your arms. The fist eye is forward, and the forearm is against the arm stop. In this way, the arms can be crossed on the chest, and the amplitude is naturally greater than the arm bending action. Hold for 1-2 seconds when your arms are crossed, and the peak will contract. In order to squeeze the pectoral muscle near the suture as much as possible, it is forced to "stand up". Number of practice groups: 3~5 groups, 8~ 12 in each group.

4. Upper oblique dumbbell pressing practice site: upper part of pectoralis major. Tips for fitness bars: The advantage of dumbbells over barbells is that they have no bar restrictions and can fully stretch pectoralis major muscles. Be careful not to put them too low, so as not to strain the pectoralis major. This exercise is done in the front, because free weight consumes a lot of energy. The angle of the inclined plate is controlled between 30 and 45 degrees. If the angle is too large, the pressure on the toe of deltoid muscle will be greater, which will affect the stress on the pectoral muscle. Number of practice groups: 3~5 groups, 8~ 12 in each group.

5. Tilt down the dumbbell bench press exercise site: the lower part of pectoralis major. Tips for fitness: put dumbbells or barbells on both sides of the bottom rib, not in the middle of the pectoralis major, so as not to put pressure on the shoulder joint. Number of practice groups: 3~5 groups, 8~ 12 in each group.

6, barbell or dumbbell flat bench press exercise parts: to create the entire bust. Fitness effect: effectively stimulate the chest muscles, which can make the chest muscles fuller and rounder; Bending your arm also strengthens the exercise of arm muscles. Number of exercise groups: 3~5 groups, 8~ 12 for each group. Tip: If you use a barbell, the stimulation points of different grips are different. The pectoralis major in the middle is slightly narrower than the shoulder, the whole pectoralis major is shoulder width, and the lateral pectoralis major is slightly wider than the shoulder. If it is wider, it will focus on exercising the posterior deltoid. When lying on a flat stool or pedal, always keep your waist hanging and chest out, the elbow height is flush with the flat stool, and the included angle between the big arm and the trunk is about 90 degrees. During the movement, when exhaling, push up hard; When inhaling, control the dumbbell or barbell to fall at a constant speed.