Flat barbell bench press:
Target muscles: the middle bundle of pectoralis major and the whole area.
Synergistic muscle: triceps brachii deltoid anterior bundle
Starting posture: Sit at one end of the bench, step on the ground with your feet apart, lie flat slowly, keep your pelvis neutral, tighten your abdomen, straighten your back slightly, tighten your shoulder blades, sink your shoulder straps, keep your chest upright, keep your eyes under the barbell, and hold the barbell with both hands, with the grip distance of 1.5 times the shoulder width.
Action process: prepare to inhale. Exhale and push the barbell directly above your chest. Do not lock the elbow joint. Keep the wrist in a neutral position. Inhale the pectoralis major muscle to control the arm and put the barbell 2-4 fingers above the chest. The arm is parallel to the ground or slightly lower than the back level. The elbow joint is slightly lower than the shoulder joint, and the forearm is perpendicular to the ground. Exhale and push the barbell to the starting position, repeat the action and keep the breathing rate for 2-4 seconds.
Wrong actions: hold your chest and shrug your shoulders, shake your body, stand too high on your back, your wrist is not in a neutral position, and your forearm is not vertical.
Chest posture:
Target muscle: suture in pectoralis major
Synergistic muscle: deltoid anterior bundle
Starting and ending posture: Sit on the instrument, with hips close to the back, back straight, chest out, shoulder strap sinking, shoulder blades slightly retracted, palms facing each other, arms parallel, elbows slightly flexed.
Action process: Exhale pectoralis major muscles to encircle the handle to the chest, with the big arms parallel, the wrists neutral, the elbows slightly flexed, and the chest raised. At this time, pectoralis major has a sense of contraction, and at the same time, inhale pectoralis major to control the handle to return to the starting position. At this time, the pectoralis major has a sense of tension. Repeat the action for 8- 12 times, and the breathing frequency is 2-4 seconds.
Note: wrist joint is neutral, chest is raised, and arm angle is unchanged.
Error-prone: chest shrugs, hips leave the backrest, elbows lock.
Flat dumbbell bench press
Target muscle: middle bundle and thickness of pectoralis major.
Synergistic muscle: triceps brachii deltoid anterior bundle
Starting posture: Sit at one end of a flat bench, feet apart, and step on the ground. When the back is straight, bend over and hold the dumbbell with both hands, exhale and lift the dumbbell to the front of the thigh. Lie down slowly, then lift the dumbbell to your chest, keep the pelvis neutral, tighten the abdominal core, straighten your back slightly, tighten your shoulder blades, sink your shoulder straps, and keep your chest upright.
Action process: prepare to inhale. Exhale and push the dumbbell directly above the chest. Do not lock the elbow joint. Keep your wrist neutral, keep your fist opposite your eyes, and don't touch the dumbbell. At the same time, inhale the pectoralis major muscle to control the big arm to open the dumbbell to the sides of the body. Note that the upper arm is parallel to the horizontal plane or slightly lower than the horizontal plane of the back, the elbow joint is slightly lower than the shoulder joint, and the forearm is perpendicular to the ground. Exhale pectoralis major to drive the arm to push the dumbbell to the starting position, and do not lock the elbow joint.
Wrong actions: hold your chest and shrug your shoulders, shake your body, stand too high on your back, your wrist is not in a neutral position, and your forearm is not vertical.
Flat dumbbell bird
Target muscles: medial and lateral lines and contours of the pectoralis major middle bundle.
Synergistic muscle: deltoid anterior bundle
Starting posture: Sit at one end of a flat bench, feet apart, and step on the ground. When your back is straight, bend down and hold the dumbbell with your fist. Exhale and lift the dumbbell to the front of the thigh. Lie down slowly, and then lift the dumbbell to your chest. Keep your pelvis neutral, tighten your abdomen, straighten your back slightly, tighten your shoulder blades, sink your shoulder straps, stand out and get ready to inhale. Exhale and push the dumbbell directly above your chest. Don't bend your elbow.
Action process: inhale. The pectoralis major controls the big arm to open the dumbbell to the sides of the body. The upper arm is parallel to the ground or slightly lower than the horizontal plane of the back, the elbow joint is slightly lower than the shoulder joint, and the included angle of the elbow joint is 100- 140 degrees. Keep the wrist neutral, the center of the fist is up, and the dumbbell is parallel to the ground. Exhale pectoralis major to drive the big arm around the dumbbell and up to the top of the chest. Don't lock the elbow joint, keep your fists facing each other, don't touch the dumbbell, repeat the action parallel to the ground, and keep the breathing frequency for 2-4 seconds.
Wrong action: the body shakes and shrugs, the waist stands too high, the wrist joint is not in the neutral position, and the arm is externally rotated.