Key exercise parts: pectoralis major and deltoid.

B. Starting posture: Lie on your back on a flat bench and hold a dumbbell in your hands and palms.

Heart to heart, 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,

Elbow slightly flexes, dumbbells fall to both sides of chest, muscles feel fully stretched, and upper arms fall below shoulder water.

Flexible flat cable. 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 dumbbells

When you fall to both sides, if your arms are straight, it is difficult for your chest muscles to feel stretched and contracted.

Answer supplement

Dumbbell fly

This action directly exercises the chest muscles, and you can lie on your back, recline on your back or recline on your back.

Starting posture

Lie on your back on the bench, fists facing each other, holding dumbbells; Arms straight up and perpendicular to the ground, feet flat on the ground.

Action process

Put your hands down to your sides and bend your elbows slightly until you can't lower them any further. Hold still for one second, let the pectoralis major fully stretch, and then turn your arms up from both sides to the starting position.

Breathing method

Inhale when your arms are apart and exhale when you return.

Pay attention to key points

Don't hold your hand tightly. When you spread your arms apart, you should tighten your back muscles. The idea focuses on the contraction and extension of pectoralis major.