Starting from the chest muscles, supine dumbbell press: Starting posture: supine on a flat bench with your feet flat on the ground. Hold the dumbbell with your palms straight up. 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 point, do push-ups and exhale when it is pushed up. Then push it to the open position and sit down. Training points: don't arch your back and hips, and don't hold your breath, which will make your muscles out of control and dangerous.

Dumbbell flying bird in recumbent position: Dumbbell flying bird in recumbent position is one of the classic movements to exercise pectoralis major alone, which has a very obvious effect on increasing the thickness of pectoralis major and outlining the chest lines. Dumbbell flying bird and dumbbell bench press are both effective actions to strengthen chest muscles. The difference is that dumbbell bench press is a compound training action, which can not only effectively stimulate pectoralis major, but also exercise other muscle groups such as triceps brachii and deltoid muscle. Usually, the exercise of pectoralis major muscle is completed by combining the dumbbell flying bird with dumbbell bench press (compound training action).

Dumbbell flying bird action in prone position: the body lies flat on the narrow stool, so that the shoulders can move freely, the arm holding the dumbbell is straight, and the elbow is slightly bent to avoid fitness locking.

Inhale, spread your arms and slide smoothly so that your elbows are shoulder height.

While exhaling, press the dumbbell to the initial position.

Precautions for lying dumbbell birds:

1. Pay attention to the feeling of stress on the chest.

2. Keep the control of dumbbells and keep the movements stable.

Don't load too much when practicing.

Practice these two movements first, and then ask questions.