* * * Chest muscles * * *
Barbell supine press
A. Key exercise parts: 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 up to the open position, and repeat. 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.
Dumbbell bench press
A. 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 up to the open position, and repeat. 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.
Flexion and extension of parallel bars arm
A, key exercise parts: mainly the lower part of pectoralis major, followed by triceps brachii and deltoid muscle. 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. Action process: exhale, bend your elbows and arms, and lower your body until your arms bend to the lowest position. Your head should be forward and your elbows should be extended to fully stretch the pectoralis major. 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.
Tilt the barbell upward and bench press.
A. Key exercise parts: upper part of pectoralis major, followed by toe of deltoid and triceps brachii. B. Starting posture: Lie on your back on a bench and tilt upward at an angle 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.
Tilt dumbbell bench press upwards.
A. Key exercise parts: upper part of pectoralis major, followed by toe of deltoid and triceps brachii. B. Starting posture: Lie on your back on a bench and tilt upward at an angle 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 practice, the main strength is concentrated on the pectoralis major, so that the pectoralis major is always in a state of tension. Triceps brachii as a secondary supplementary strength.
Dumbbell bird in prone position
A. Key exercise areas: pectoralis major and deltoid. 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 flexed 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 straight, it is difficult for your chest muscles to get the feeling of stretching and muscle contraction.
Stand, put down your arms and clamp your chest.
A, key exercise parts: mainly bodybuilding pectoralis major and deltoid muscle. The position of grip collision is high, and bodybuilding is the upper chest; The grip position is in the middle or lower part, and the bodybuilding is the middle chest or lower chest muscle. B. Starting posture: Stand under the stretcher with your feet open, shoulder width apart, your arms raised, your elbows slightly bent, and your palms holding the handles at both ends of the stretcher downward. The center of gravity should be 45 degrees up and down. (not less than 30 degrees). C, action process: inhale, the upper body leans forward slightly, and the arms are forcibly clamped to the chest diagonally from top to bottom. * shape until the handles of two tensioners collide. Pause for 2-4 seconds, then exhale and slowly recover. Repeat the exercise. D, training points: the upper body always leans forward slightly, and it is not allowed to swing back and forth to run up; To fully stretch the chest muscles, the movements should be carried out slowly and rhythmically; When completing the action, both arms should exert force evenly to prevent sudden pulling or sudden reduction.
Sit with your arms bent and your chest clamped.
A, key exercise parts: pectoralis major and shoulder deltoid muscle group B, starting posture: sit on the fixed chair of butterfly trainer, abdomen in, chest out, waist in, upper body upright, two forearms placed on the pad of forearm resistance device, forearms vertical to the ground, upper arms parallel to the ground. C. Action process: Inhale, with both arms forcibly clamping the chest to the middle at the same time, so that the separated two resistance devices can contact together as much as possible, pause for 2-3 seconds, then exhale and slowly recover. D, training points: pay attention to the smooth and calm action to prevent sudden and violent clamping action.
Tilting dumbbell bird
A. Key exercise areas: 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: dumbbells fall to both sides. if your arms are straight, it is difficult for your chest muscles to get the feeling of stretching and muscle contraction.
* * * Triceps brachii * * *
Supine back support
A. Key exercise parts: biceps brachii, pectoralis major, deltoid and teres major. B. Starting posture: lie on your back, with your hands on the stool slightly higher behind your back, your feet on the shorter stool, and the rest of your body suspended. C. Action process: Exhale, relax your shoulders, bend your elbows slowly, sink your body as much as possible (especially your hips), pause for 2-3 seconds, then inhale and stretch your arms to support your recovery. Do it repeatedly. D. Training points: when the arms are flexed and stretched, the middle speed is stable, the body should be straight, and the elbows should be clamped inward. Increasing the height of feet or carrying loads can improve the training difficulty and increase the load stimulation.
Lie on your back, bend your arms and pull up.
A. Key exercise parts: pectoralis major, triceps brachii, serratus anterior and latissimus dorsi. B. Starting posture: Lie on your back on the bench so that your head is exposed from the end of the bench, and the back of your head is $&; * At the end of the stool, two feet are supported on the ground. Hold the center of the bar with both hands, and the distance between them is slightly narrower than the shoulder. Put the bell on the ground behind your head and make your lower back stand slightly. C. Action process: slightly bend your arm to hold the bell and pull the barbell to your chest. Then, bend your arm down until the barbell is slightly off the ground behind your head (the barbell doesn't touch the ground). Pull it up again. Lift it up. Do it repeatedly. D. Key points of training: You can use more weight to do bent arm pull-ups, which will have a greater effect on training.
Bending and stretching of the neck and back arm when standing.
A. Key exercise parts: mainly bodybuilding triceps brachii. . B. Starting posture: the whole body is upright, the barbell is held in both hands, and the upper arm is flexed and fixed on both sides of the head. C. Action process: inhale, take the elbow joint as the axis, straighten the forearm and lift it forcibly, and pause for 2-3 seconds. Then inhale, slowly bend your arms back to your neck and repeat the exercise. D. training points: the upper arm must be close to the ear and the elbow should be clamped. The upper arm should be vertical to the ground, and the tip of the elbow should be vertical upward. Don't go back and forth to help.
Narrow grip push
A. Key exercise parts: medial part of pectoralis major, deltoid toe and triceps brachii. B. Starting posture: lie prone on the bench with your feet flat on the ground to keep your body balanced. Hold the middle of the bar with both hands, with a distance of 4-6 inches, and hold the bell with both arms directly above the shoulders. C. Action process: slowly bend your arms, fall to the bar and touch your chest. Then push up to the starting position and repeat the exercise. D. training points: wide grip bench press is mainly to exercise pectoralis major, which develops from the inside out.
Sitting posture, flexion and extension of one arm, neck and back arm
A. Key exercise site: triceps brachii. B. Starting posture: sit on a stool, with your feet flat on the ground, holding the bell in your right hand, palms forward and straight above your head. Put your left hand on your left waist. C. Action process: The right upper arm clings to the right ear and is not allowed to move. The bell falls on the left shoulder in a semi-circular arc, and the lower the bell falls, the better. Then use the contraction force of the triceps brachii of the right arm to hold the bell, lift it up and reset it. Do it repeatedly. When the left hand and the right hand alternate, the same number of times should be completed. D. training points: the training effect of holding the bell diagonally behind the head is better than that of falling behind directly.
Flexion and extension of prone arm
A. Key exercise site: triceps brachii. B. Starting posture: naturally stand at one end of the stool, bend the upper body forward until the back is parallel to the ground, support the stool with the palm of your left hand, hold the dumbbell with your right hand, bend your elbow so that the right upper arm is close to the side and parallel to the back, and the forearm hangs down. C. Action process: hold the bell, keep the upper arm close to the body, fix the elbow position, hold the bell and lift it until the arm is straight, and then slowly lower it to recover. Only the forearm moves up and down. D: Training key points: adopt the "isolated training principle", when holding the bell until the whole arm is straight, make the triceps brachii completely contract, keep still and meditate 1, 2, 3, and then put it down for reduction.
Stand with your arms bent on your chest and your elbows pressed down.
A. Key exercise parts: triceps brachii and elbow muscles. B. Starting posture: Facing the arm strength training machine, stand with your feet apart and your body is in the shape of chest, abdomen and waist. Bend your arms and hold the handles at both ends of the resistance bar. The distance between your hands is less than the shoulder width. The elbow joint is close to the side of the body. C. Action process: Inhale, press the resistance bar hard on the forearm to straighten the arm, and pause for 2 ~ 3 seconds. Then exhale and slowly restore. Repeat the exercise. Key points of training: Pay attention to stretching. When the joints are close to one side of the body, it is necessary to prevent sudden exertion or exertion that cannot be successfully completed halfway. Don't lean forward or backward.
* * * Shoulder and back muscle group exercises * * *
The back of the neck is wide and the pull-ups are upward.
A. Key exercise areas: latissimus dorsi and shoulder muscles. B. Starting posture: hang your arms on a single pole, hold the cross bar with your hands wide, so that the lower part of your back is relaxed, your latissimus dorsi muscles are fully extended, and your calves are bent and lifted. C. Action process: inhale, concentrate the contraction force of latissimus dorsi, bend the arm and pull it up to the back of the neck, so that it is close to or touches the horizontal bar, and pause for 2-3 seconds. Then exhale, controlled by the contraction force of latissimus dorsi, so that the body slowly descends and recovers. Repeat the exercise. D, training points: don't swing back and forth during the action, use inertia to help; When the whole body droops, the shoulder blades should be relaxed. Fully stretch latissimus dorsi.
Barbell rowing upright
A. Key exercise parts: Mainly exercise latissimus dorsi, the largest muscle group in the upper back, followed by trapezius, infraspinatus, spine straightening, deltoid posterior bundle, biceps brachii and forearm. B. Starting posture: the feet are shoulder width apart, the upper body bends forward parallel to the ground, and the muscles of the lower back are slightly driven by the knees. Hands palms inward, shoulder-width apart, arms drooping straight to hold the bell. C. Action process: move the two upper arms to both sides, lift the barbell close to the body until the barbell touches the upper abdomen, then slowly lower it to restore and repeat. D: Training points: Most athletes use the wide grip method when practicing this movement, which stimulates the muscles in different parts. When lifting the bell, you should feel that you are using the contraction force of your back muscles, not just lifting the weight.
raise
A. Key exercise areas: mainly important muscle groups such as the sacrospinous muscle. B. Starting posture: on the prone pad or pommel horse, the upper body leans forward, the feet are fixed, and the barbell is carried with both hands or shoulders. C. Action process: inhale, bend the upper body forward, then stand up and restore with the strength of the back muscles, and then breathe naturally. Repeat the exercise. D. Training points: The back must always be straight during the movement, and it is not allowed to loosen the waist, contain the chest and bend over; When the upper body bends forward, slow down as much as possible to avoid sudden and rapid bending and prevent back muscle strain.
Stand with a load and bend over.
A. Key exercise areas: mainly important muscle groups such as the sacrospinous muscle. B. Starting posture: put the bell behind your neck with your feet, hold your chest and abdomen, tighten your waist, hold the barbell firmly with your hands, and stand up straight. C. Action process: inhale and bend the upper body forward until the waist and back are parallel to the ground. At this point, the buttocks should move backwards, so that the center of gravity is behind the heel, and pause for 3-4 seconds. Then with the help of the strength of the back muscles, stand up and restore, and breathe naturally after reduction. Repeat the exercise. D. Training points: The back must always be straight during the movement, and it is not allowed to loosen the waist, contain the chest and bend over; When the upper body bends forward, slow down as much as possible to avoid sudden and rapid bending and prevent back muscle strain.
Sitting neck pull-down
A. Key exercise parts: posterior deltoid muscle, trapezius muscle, upper back muscle and upper arm muscle. B. Starting position: Sit on the fixed seat of the back-pulling fitness machine and hold the handles at both ends of the upper bar with both hands. C. Action process: inhale, vertically pull down the bar from the position above the head to the shoulder height behind the neck, and pause for 2-3 seconds. Then exhale and slowly recover along the original path. Do it repeatedly. D. Training points: Pay attention to the balanced exertion of both arms when completing the action to prevent jerkiness or uncontrolled sudden reduction. Hold the handle with a wide grip. You can also practice by pulling down in front of your neck, that is, pulling the bar to your chest when pulling down.
Sitting posture neck front pull-down
A. Key exercise parts: toe of deltoid muscle, trapezius muscle, upper back muscle and upper arm muscle. B. Starting position: Sit on the fixed seat of the back-pulling exercise machine and hold the handles at both ends of the upper bar with both hands. C. Action process: inhale, pull down the bar vertically from the position above the head to the chest, and pause for 2-3 seconds. Then exhale and slowly recover along the original path. Do it repeatedly. D. Training points: Pay attention to the balanced exertion of both arms when completing the action to prevent jerkiness or uncontrolled sudden reduction. Hold the handle with a wide grip. You can also pull it down at the back of your neck to practice.
Stand at attention, hold it, pull it up.
A. Key exercise site: upper and middle latissimus dorsi. B. Starting posture: Stand on the T-shaped rowing machine with your feet apart, straighten your legs naturally, bend your chest forward, and hold the T-shaped handle with your arms straight. C, action process: exhale, use the contraction force of latissimus dorsi to lift the "T" bar to the chest and abdomen, and pause for 2-3 seconds. Then exhale, hold the bar and slowly put it down to recover. D. Training points: When lifting the T-bar, your arms should be close to your side, and your upper body should always hold out your chest, which is conducive to the contraction of latissimus dorsi. When the arm is lowered and drooped, the two shoulder blades should be relaxed to fully extend the latissimus dorsi, but the T-shaped pole cannot touch the ground. Don't lift your body up and down during the movement.
The front of the neck is wide and the pull-ups are up.
A. Key exercise areas: latissimus dorsi and shoulder muscles. B. Starting posture: hang your arms on a single pole, hold the cross bar with your hands wide, so that the lower part of your back is relaxed, your latissimus dorsi muscles are fully extended, and your calves are bent and lifted. C. Action process: inhale, concentrate the contraction force of latissimus dorsi, bend the arm and pull it up to the clavicle in front of the neck, so that it is close to or touches the horizontal bar, and pause for 2-3 seconds. Then exhale, controlled by the contraction force of latissimus dorsi, so that the body slowly descends and recovers. Repeat the exercise. D, training points: don't swing back and forth during the action, use inertia to help; When the whole body droops, the shoulder blades should be relaxed. Make latissimus dorsi muscle fully elongated.
* * * Biceps biceps brachii group * * *
Squat down and bend over
A. Key exercise site: biceps brachii. B. Starting posture: sitting or leaning forward, with the upper body slightly leaning forward, hanging a dumbbell on the inside of one leg with one hand, naturally bending the elbow with the other arm, and resting the palm or elbow on one thigh. C. Action process: Hold the bell and slowly bend your elbow up to your chest. Don't move your upper arm, stick to the inner thigh. D. training points: when holding the bell, don't relax your back. When the bell bends to the chest, make the biceps brachii as tight as possible and keep still for 3 seconds. Then, put it down slowly. You can also do it standing.
Barbell bending
A. Key exercise areas: mainly biceps brachii, followed by forearm muscles. B. Starting posture: stand naturally, palms forward, hands shoulder-width apart. During the whole movement, the two upper arms are always attached to the side, and the barbell is hung in front of the legs. C. Action process: With the elbow joint as the fulcrum, the forearm bends in a semicircle from the front of the leg to the front of the shoulder. Then, slowly follow the original path and put it down to your legs. D training points: when the barbell is bent, the upper arm is not allowed to move. It is more effective to lift the barbell and let the trunk lean back slightly. After bending upward to complete the contraction, the barbell will be put down again along the original path. Put down the barbell slowly. When the barbell is lowered and restored, the forearm should droop and straighten. Every attempt must be completely extended and completely contracted.
Sitting posture, arms tilted, hands held back.
A. Key exercise areas: mainly bodybuilding biceps brachii and other elbow flexion muscles. B. Starting posture: Sit on the fixed stool, lean forward slightly, straighten your arms on the inclined plate, make your armpits stick to the upper edge of the inclined plate, put your fists forward, and raise dumbbells with your hands shoulder width. C. Action process: Inhale, put your arms around the elbow joint and close to the clavicle, pause for 2-3 seconds, then exhale, relax and restore your arms, and repeat the exercise. D. training points: keep the upper arm still when bending the arm, and slowly and fully extend the arm. Due to the limitation of the inclined plate, it is impossible to borrow the strength of other parts of the body when doing this action, so the training effect of biceps brachii is remarkable. But it is not suitable for beginners to do this action at first, and anyone who has reached the primary training level or has the primary training level can do this action.
Standing dumbbell hammer lift
A. Key exercise parts: mainly exercise the brachialis and biceps brachii. B. Starting posture: upright or sitting posture, arms straight and naturally drooping, dumbbell in hand, tiger's mouth facing forward. C. Action process: At the same time, both upper arms bend upward around the elbow with dumbbells, forcibly tighten the upper arm and forearm, pause for 2-3 seconds, then exhale, slowly put down the bell and return to the side, and repeat the exercise. D. training points: when holding the lever and swinging, the upper arms of the two arms are fixed, and the bell is held by the straight wrist, and the inertia force of the upper body swinging is not allowed.
One-arm reverse grip bending of standing stretcher
A. Key exercise parts: mainly practice biceps brachii and brachialis muscles. B. Starting posture: stand naturally, with feet shoulder-width apart, chest out, abdomen in, and waist in. The right arm is straight down at the side of the body, and the palm holds one end of the handle forward. C. Action process: inhale, bend your elbow and slowly pull up the stretcher, put your right hand close to your right shoulder, pause for 2-3 seconds, then exhale, slowly restore and repeat. D. training points: when pulling up, the upper body should be kept straight, and the elbows should not be swayed back and forth.
Sit on dumbbells and bend alternately
A. Key exercise site: biceps brachii. B. Starting position: Sit at one end of the stool with dumbbells in each hand, next to the pituitary gland. C. Action process: bend the bell with one hand to the shoulder, then slowly put it down, bend the bell with the other hand, and bend your hands alternately. D: Training points: Some bodybuilding champions like to turn their palms down and their wrists outward to their shoulders at the beginning. When they put it down, they turned back to restore it. They think it is more effective to practice like this.
* * * deltoid * * *
Stand at attention and recommend
A. Key exercise areas: deltoid and triceps brachii, followed by pectoralis major, trapezius and back. B. Starting posture: Hold the bar with both hands, the distance is shoulder width, and lift the barbell to the shoulder with the palm up. C. Action process: Push the barbell up against the face until the arm goes straight over the head. Then, walk slowly along the original road and carry it on your shoulders. Do it again. D, training points: when push-ups, the upper body should not lean back. It's best to tie a belt around your waist and practice weightlifting and waist protection. In addition, don't hold your breath when recommending.
Dumbbell push
A. key exercise parts: this action is to exercise the large muscle groups in the upper part of the trunk. For example: deltoid, trapezius, upper thoracic, triceps brachii and upper back muscles. B. Starting position: Hold the bells on both sides of the head with both hands. C. Action process: push the dumbbell vertically with both hands until the arms are straight. Then slowly lower it to the starting position. D. training points: dumbbell grip has greater freedom than barbell.
Stand upright and lift horizontally.
A. Key exercise areas: posterior deltoid and upper back muscles. B. Starting posture: Stand with your feet shoulder width apart, hold dumbbells in the palms of your hands, bend your upper body forward and parallel to the ground, and bend your legs slightly, so that there is no tension in your lower back. C. Action process: Lift the two hand bells to both sides until the upper arm is parallel to (or slightly beyond) the back, pause for a moment, and then put down the dumbbell to recover. Do it repeatedly. D. Training points: If the elbow and wrist are slightly bent when holding the bell to both sides, you will feel that you can get better deltoid muscle contraction. During the whole exercise, the mind should focus on the contracted muscle groups.
Side lifter
A. Key exercise site: the lateral middle bundle of deltoid muscle. B. Starting posture: stand naturally, hold dumbbells in both hands in front of the pituitary gland, bend your elbows slightly, and punch your eyes forward. C. Action process: Two hand bells are lifted to both sides at the same time until they are lifted to head level. Then, slowly fall back to the original position along the original path and repeat it. D. training points: in the process of lifting and releasing the bell, the elbow and wrist are always slightly flexed, which is more effective for the contraction of deltoid muscle. When the dumbbell is lifted to both sides, at the same time, the wrist is turned up slightly above the thumb until it is lifted to the highest position. When the dumbbell falls, the wrist turns back.