In the middle, you can change into an oblique supine bird and a downward oblique supine bird. The purpose of the change is to exercise the upper and lower bundles of chest muscles.

As far as the standard movements of professional fitness are concerned, there are no standing birds, but according to personal habits and experience, you can do some lighter weight, that is, dumbbell chest expansion.

There is also a standard movement of dumbbell birds, which is to tilt the birds. The main point of action is that the legs are naturally separated and shoulder-width, and the upper body leans forward, slightly greater than 90 degrees, which is unnecessary. Lift your hips, hold your chest, hold dumbbells in both hands, and make the opening and closing posture of birds' wings.

It is important to control the weight of dumbbells. Generally, do it according to the maximum weight that suits you, that is, find a weight to do it 10 times, do it 10 times after a minute's rest, and then do it 10 times after a minute's rest, that is, three groups, one group is 8- 10 times.

The key to controlling the weight of dumbbells is to feel a little exhausted after finishing, but not completely exhausted. Take a rest for 2-3 minutes before doing other exercises.

I hope I can help you!