Chest muscle exercises the fullness and firmness of chest muscles, which is one of the signs of youthful bodybuilding. Developed pectoral muscles make men look strong and burly, while women are more plump and lined. Strength training of chest muscles can also enhance cardiopulmonary function, correct bad posture such as chest-containing, make the chest bigger and change the chest circumference narrower. The pectoral muscle mainly includes pectoralis major, pectoralis minor and intercostal muscle. This exercise can be done by hand or instrument. 1. Exercise the chest muscle strength by hand, mainly push-ups, and develop the chest muscle by using your own weight and relying on forearm push. Push-ups can be carried out on the flat ground, or with hands and feet supported or loaded. Preparation posture: bend over, with your hands shoulder-width, arms straight, ankles close together, toes firmly on the ground, slightly raise your head, look forward, hold your chest out, tuck in your abdomen, and keep your body straight. Action: The arm bends gradually from the straight position. Bend your elbows and slowly move your body down to keep it parallel to the ground. After a short pause, pectoralis major contracts, and your arms are forced to straighten at the same time, thus propping up your body and returning to the ready posture. Pay attention to keep your body straight all the time during the action. The above actions are repeated about 10 times. After a certain degree of exercise, you can use handstand push-ups, high-legged push-ups, weight-bearing push-ups (putting some heavy objects on your back), narrow or wide support (deliberately narrowing or expanding the support distance between your hands), finger support and other actions to increase the difficulty and obtain greater exercise effect. Essentials; Always keep your chest out and abdomen in, and avoid incorrect postures such as sinking shoulders, shrugging shoulders, shrinking breasts, hunching your waist or lifting your hips. Function: Mainly develop pectoralis major, and also exercise the strength of triceps brachii and deltoid muscle. 2. Dumbbell exercise (1) Flying birds practice preparation posture: supine on a short bench with shoulder width (family can use three square benches instead), legs flexed, feet separated, arms straight, hands holding dumbbells, fists facing each other. Action: At the same time, both arms slowly fall from above to the body, and try to expand the chest as much as possible. After a short pause, contract the pectoralis major and arm muscles, so that the dumbbell can be slowly lifted from both sides to the chest along the original path, and the preparation posture can be restored. Repeat the above actions for about 20 times. In addition to supine position, birds can also move in standing position and inclined plate position (the angle of inclined plate is 30-60). Key points: when lying flat, the chest should be upright and the back muscles should be tightened. When the arm descends, the pectoralis major should be used to control the descent. After descending, pectoralis major is fully extended, and the speed of lifting and recovering is slightly faster than that of descending. After the arm is vertical, the pectoralis major still keeps trying to contract. Function: Mainly develop pectoralis major and deltoid muscle. (2) Standing posture: supine on a low stool, knees bent, feet apart, stepping on the ground, arms straight, hands holding dumbbells on legs. Action: the straight arm of the left upper limb forcibly lifts the dumbbell to the back of the head through the upward direction, and when the dumbbell is slightly lower than the body behind the head, it slowly returns to the side. Alternate left and right. Repeat the above actions for 20 times. Key points: Tighten the back and waist muscles, and control the descending speed with the strength of pectoralis major. Pull it up a little faster and then put it down evenly and slowly. When you start practicing, don't weigh too much dumbbells. Function: Developing serratus anterior muscle and shoulder and back muscle, and enlarging thoracic cavity at the same time are beneficial to increase vital capacity. 3. Preparation posture of the puller: Stand naturally with your feet shoulder-width. Before straightening, lift your arms horizontally and hold the puller with your palms facing each other. Action: the muscles of the chest and arms exert force, so that the arms are slowly pulled horizontally to both sides through the body to expand the chest until the arms are raised horizontally. Pause for a moment and slowly return to the preparation posture. Repeat the above actions for 20 times. Stretcher chest expansion can also be performed in supine position. Key points: stand at attention, move at medium speed, and pay attention. Function: Develop pectoralis major and triceps brachii, and expand chest cavity. 4. Barbell preparation posture: supine on a low stool, knees bent, feet apart, flat on the ground. Ask your partner or family to lift the barbell to your chest, with fists facing your eyes, and hold the barbell bar horizontally. Action: the muscles of the waist and abdomen contract, and the chest is lifted by inhalation, while the pectoralis major muscles contract. Push the barbell upward until the elbow joint is straight, pause for a moment, bend your arm and slowly put the barbell back on your chest, and bend your arm to relax your shoulders, so that the pectoralis major muscles can be fully extended and relaxed. The above actions are repeated 10 times. In addition to supine posture, this kind of exercise can also be carried out in reclining posture. The upper muscle of pectoralis major is developed in the upper oblique position, and the lower muscle of pectoralis major is developed in the lower oblique position. The grip modes are divided into narrow grip, middle grip and wide grip. Narrow grip develops the height of chest boat, while wide grip broadens pectoralis major. Essentials: the body should lie down smoothly, the barbell should descend slowly to avoid accidents, and the pectoralis major should give full play to its strength, not lend its strength. If you want to get good results and quick results, you'd better go to the gym, with professional equipment and the guidance of coaches. If you want to be quick and effective, you must go to the gym to practice. 1, the key exercise parts of barbell bench press: pectoralis major, deltoid and triceps brachii. The vast majority of champion bodybuilders regard back support and pushing as the best movements to exercise the upper body. B. Starting posture: Lie on your back on a flat bench with your feet flat on the ground. Hold the barbell with your palms up, the distance between your hands is slightly wider than your shoulders, and your arms are straight to support the barbell above your chest. C. Action process: make the two straight arms open to both sides, slowly bend the arms, and the barbell falls vertically until the barbell touches the chest (about above the nipple line). Then push it to the open position and sit down. D. training points: don't arch your back and hips, and don't hold your breath, which will make your muscles lose control and be dangerous. 2, dumbbell bench press key exercise parts: pectoralis major, deltoid and triceps brachii. B. Starting posture: Lie on your back on a flat bench with your feet flat on the ground. Hold the dumbbell with your palms straight up. C. Action process: make the two straight arms open to both sides, slowly bend the arms, and the dumbbell falls vertically. When it reaches the lowest position, do push-ups and exhale when push-ups. Then push it to the open position and sit down. D. training points: don't arch your back and hips, and don't hold your breath, which will make your muscles lose control and be dangerous. 3, lying dumbbell bird key exercise parts: pectoralis major and deltoid muscle. B. Starting posture: lie on your back on a flat bench, hold dumbbells in both hands, palms facing each other, and push up until your arms are straight and supported above your chest. C. Action process: Two hand-held dumbbells fall to both sides in parallel, with elbows slightly bent, until the muscles on both sides of the chest feel fully stretched, and the upper arms fall to the level below the shoulders. Take a deep breath when the dumbbell falls. Exhale when holding the bell and lifting it back to its original position. D. Training points: Dumbbells fall to both sides. If your arms are in a straight state, it is difficult for your chest muscles to get the feeling of stretching and muscle contraction. 4. The key exercise part of barbell bench press is the upper part of pectoralis major, followed by the toe of deltoid muscle and triceps brachii. B. Starting posture: Lie on your back on a bench with an upward inclination of 35-45 degrees. C. Action process: the distance between hands is slightly wider than the shoulder, and the barbell is supported by the straight arm at the upper part of the shoulder. Inhale when you put it down above the chest (near the clavicle). When the bar touches the chest, push it up and exhale when you push it up. D. Training points: Generally, a wide grip is adopted, and the bar is put down at the clavicle. This method makes the chest muscles stronger. 5. The key exercise parts of upward oblique dumbbell bench press: the upper part of pectoralis major, followed by the toe of deltoid muscle and triceps brachii. B. Starting posture: Lie on your back on a bench with an upward inclination of 35-45 degrees. C. Action process: Hold the dumbbell directly above the shoulder with both arms. Inhale when you put it down above the chest (near the clavicle). When descending to the lowest place, do push-ups and exhale when doing push-ups. D. Training points: During the training, focus the main strength on the pectoralis major, so that the pectoralis major is always in a state of tension. Triceps brachii as a secondary supplementary strength. 6. The key exercise parts of the upward inclined dumbbell bird: upper chest and deltoid muscle. B. Starting posture: lie on your back on an inclined bench, hold dumbbells in both hands, palms facing each other, and push up until your arms are straight. C. Action process: Two hand-held dumbbells fall to both sides in parallel, with elbows slightly bent, and the dumbbells fall to the muscles on both sides of the chest to feel fully stretched. Take a deep breath when the dumbbell falls. Exhale when holding the bell and lifting it back to its original position. D. training points: if the dumbbell falls to both sides and the arm is in a straight state, it is difficult for the chest muscles to feel stretching and muscle contraction. 7. The key exercise part of parallel bars is the lower part of pectoralis major, followed by triceps brachii and deltoid. B, starting position: the distance between the poles is better than the shoulder. Hold the pole with both hands as a straight arm support, hold your chest and abdomen, and keep your legs together, straighten and relax. C. Overstroke: Exhale, bend your elbows and arms, and lower your body until your arms bend to the lowest position. Your head should be led forward and your elbows should be abduction, so that the pectoralis major can be fully stretched. Inhale immediately, support your arms with the sudden contraction of pectoralis major muscle, and make your body rise until your arms are completely straight; When the upper arm exceeds the horizontal position of the bar, the hips are slightly retracted and the trunk is in a posture of "bow your head and hold your chest out". When the arm is straight, the pectoralis major is in a state of complete tightening. Repeat the exercise. D, training points: the action should be carried out slowly, and don't use the vibration of the body to help complete the action; Hold up quickly, hold out your chest, raise your head and abdomen, and don't shrug your shoulders; In order to increase the training intensity, you can carry out waist weight-bearing exercises. 8. Pay attention to strengthening high protein and fat in the diet. The intake peak of protein is about 1 hour after each exercise. Pay attention to eating high-protein food. Do the above, and persevere, persevere. I believe you will achieve your goal. Work hard, my friend. If you practice at home, there are ways: 1: abdominal muscles: Personally, I think my abdominal muscles are better, but I still have to stick to it. I do it 3-4 times a week, but my abdominal muscles are different from other muscles and need constant stimulation, so I have to be exhausted every time to achieve the effect, with an interval of about one minute. The best way to practice abdominal muscles is sit-ups. You can increase the weight appropriately, and it is better to put a dumbbell or discus in your hand behind your head. Push-ups can also exercise abdominal muscles. Remember, when you exercise, you must not get tired at once. You must do it in groups to be effective. Generally, you should do about 100 at a time, with at least 5 groups, depending on your own situation. Hold your hands high, your body hangs vertically, your waist and abdomen are lifted hard, and your legs are at 90 degrees to your upper body. Be careful not to shake your body and work in groups. 2. Chest muscles: Lie flat and lift barbells. The weight depends on your own situation. 10 each group, 3-5 groups at a time. Push-ups, 30 in each group, do 3-5 groups. 3. Dumbbells, arms and tensioners should also be made in groups. According to your own situation, 3-5 groups, 50 dumbbells in each group, each group 15 arm and stretcher. If you have a lot of fat, you should insist on aerobic exercise. Running is very effective, you can lose excess fat and show your muscles better. 5. Pay attention to strengthening high protein and high fat in diet. The intake peak of protein is about 1 hour after each exercise. Pay attention to eating high-protein food. Do the above and persevere. I believe you will achieve your goal.