1, 30 dumbbell lift.

Holding dumbbells with both hands is helpful for stretching and exercising pectoral muscle abduction. You can start two or three groups at first. When lifting, you need to leave the couch at the waist, and the weight on your chest is quite heavy, but you need someone to help you.

2, lying flat dumbbell bird.

For stretching the chest, lower it as flush as possible with the shoulders, which can play a stretching effect.

3, 30 barbell lift.

Generally, gyms have barbell lifting equipment. You can lift the bar without weight at first, and then increase the weight appropriately in the later adaptation stage.

4. Lie flat and lift the barbell. ?

It's dangerous to do barbell lifting, and you need one or two people to help you.

5. Birds.

The main point of the bird's action is to stand up on the back and rely on the joints to drive the chest to stretch.

Extended data:

The proper muscle of the chest wall is mainly intercostal muscle, which closes the intercostal space and is divided into three layers, namely, intercostal internal muscle, intercostal external muscle and intercostal internal muscle. The starting point of the external intercostal muscle is attached to the lower edge of the upper rib, and the fiber goes forward and down to the upper edge of the next rib.

The internal intercostal muscle is attached to the deep surface of the external intercostal muscle, the starting point is attached to the upper edge of the next rib, and the muscle fibers are inclined forward and stop at the lower edge of the previous rib. The intercostal innermost muscle is located in the middle of the intercostal space, on the deep surface of the intercostal internal muscle, and the intercostal blood vessels and nerves pass through it, and the fiber direction is the same as that of the intercostal internal muscle. Intercostal muscle is innervated by 1 ~ 1 1 myenteric nerve.

References:

Chest muscles-Baidu encyclopedia