Barbell supine press
A. Key exercise parts: pectoralis major, deltoid and triceps brachii. Most bodybuilding champions take back hugging and pushing as exercises.
The best action of 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, and the distance between your hands is slightly smaller than your shoulders.
A barbell with wide arms straight to support the upper part of the 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
Near the nipple line). Then push it to the open position and sit down.
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.
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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, it will be pushed up.
Action, exhale when push-ups. Then push it to the open position and sit down.
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.
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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 posture: The distance between the two bars is better than the shoulder. Hold the bars with both hands as straight arms, hold your chest out and abdomen in, and straighten your legs together to relax.
Sagging.
C. Action process: exhale, bend your elbows and arms, lower your body until your arms are bent to the lowest position, and your head should be pulled forward.
Elbow abduction makes pectoralis major fully elongated and stretched. Inhale immediately, support your arms with the sudden contraction of pectoralis major muscle, and make your body rise until two.
The arm is 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; Lift quickly, hold your chest high,
Belly in, don't shrug; In order to increase the training intensity, you can carry out waist weight-bearing exercises.
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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 the bench and tilt upward for 35-45 degrees.
C. Action process: the distance between hands is slightly wider than the shoulder, and the barbell is supported by two arms and is located above the shoulder. Put it above the chest (near)
Inhale when collarbone). When the bar touches the chest, push it up and exhale when you push it up.
D. Training points: Generally, a wider grip distance is adopted, and the bar is put down at the clavicle to make the chest muscles exert more force.
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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 the bench and tilt upward for 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). Reduce to the lowest level
Push up when doing it, and exhale when pushing up.
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 is secondary.
Complementary forces.
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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 bent, and the dumbbells fall until the muscles on both sides of the chest feel full.
Stretch and make the upper arm lower than the shoulder level. Take a deep breath when the dumbbell falls. Hold down the bell and lift it back to its original position along the original road.
Exhale at the right time.
D. training points: dumbbells fall to both sides. if the arms are straight, it is difficult for the chest muscles to stretch and contract.
Feeling.
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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 until the muscles on both sides of the chest feel full.
Stretching feeling. 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 the arms are straight, it is difficult for the chest muscles to stretch and contract.
Feeling.
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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; Grip position
In the middle or lower part, bodybuilding is the middle or lower chest muscle group.
B, starting posture: feet open, shoulder width, body standing under the stretcher, arms raised, elbows slightly bent, two.
Hold the handles at both ends of the tensioner down with the palm of your hand. 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 in a cross shape from top to bottom until they touch the handles of the two tensioners.
Hit each other. 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; In order to fully stretch your chest muscles, you need to move slowly and rhythmically.
Proceed slowly; When completing the action, both arms should exert force evenly to prevent sudden pulling or sudden reduction.
This time is basically enough for practice.