Dumbbell exercise:
1 bench press: mainly practice the thickness of pectoralis major and thoracic groove.
Action: put the dumbbell on the bench with both hands, put the dumbbell on the shoulder, and palm up. Push the dumbbell up with one arm straight, and push it up and down slightly in an arc way, so that the pectoralis major muscle can be fully contracted and fully extended, and then slowly recover.
2 throw dumbbells-exercise triceps brachii, triceps brachii and triceps brachii, and press on your back: mainly practice the thickness of pectoralis major and thoracic groove.
Action: put the dumbbell on the bench with both hands, put the dumbbell on the shoulder and palm up. Push the dumbbell up until the arm is straight, then stop and push it up and down in an arc, so that the pectoralis major muscle can be fully contracted and fully extended. Then slowly restore.
3. Upper oblique press: mainly practice upper chest muscles.
Action: the action essentials are the same as those recommended for lying position, except that the stool surface is adjusted to an inclined angle of 30 ~ 40 degrees and leans on it.
4 lying birds: mainly practice the middle groove of the chest.
Action: Lie on the bench with your feet on the ground. Push a pair of dumbbells to your chest, palms facing each other. Keep the arm slightly flexed, slowly lower the dumbbell along the arc until the upper arm is equal to the ground pectoral muscle and fully extended, and the pectoral muscle forcibly contracts to lift the two arms in the arc, stop, and then restore the dumbbell to the initial position along the same arc, and repeat.
5 supine straight arm pull-ups: the best action to expand the chest and practice pectoralis major and serratus anterior.
Action: Lie on your back on the cross stool, with your shoulders on the ground and your feet on the ground. Hold one end of the dumbbell on the chest with both hands, and slowly put (put down) the dumbbell on the back of the head with the shoulder as the axis (feel the stretching of the chest muscles and chest). When it reaches the limit, lift the dumbbell to restore it.