Barbell bench press trainer is also the most important method to train pectoral muscles at present, which can not only train pectoralis major, but also train toe and triceps brachii of deltoid muscle to a certain extent, so it can be seen that it is a compound action. You can also do it with Smith machine, which is safer than free bench press. Technical movements can be divided into three basic postures: flat, up and down.

Dumbbells are also good for flying birds and push-ups, and they can even exercise some balance with barbells. Among them, the bird's movements can effectively isolate and train the chest muscles.

Chest clip, when I was a private tutor in the northeast, some people called it "butterfly chest clip". It also depicts the border lines of the chest well. You can also call this action a musical bird.

Stretcher, or "gantry", "multifunctional trainer", "bird trainer" and so on. This is one of the landmark facilities of the gym. As can be seen from the name, it is a comprehensive instrument, which can practice almost any part of the chest, shoulders and back. According to different postures and angles, technical movements can include standing posture, leaning forward or lying on your back to clamp your chest.

Parallel bars, with which we can bend our arms. There are many people doing this action. The specific method is to stand between these two bars first, then hold them firmly, and support your body on the parallel bars to maintain a certain height, then bend the elbow joint of your arm and lower your body as low as possible, and finally straighten your arm to return your body to its original position. The more you lean forward, the more you can exercise your chest. If you stand upright, the more you can exercise your triceps. So many people cross their legs behind their hips to help them move forward.

There are others, such as stretchers, which can clamp the chest or pull down the rope to develop the serratus pectoralis muscle, but mainly through it. I used to be a personal trainer in a fitness club. You can always ask me if you don't understand anything.