The arm flexion and extension of parallel bars is a warm-up action to exercise chest muscles, mainly to practice chest.
Action point
Clamp your elbows, lean forward, chin inward, and hold your chest slightly. Keep this posture at the beginning and end, and don't put the bottom of the movement too low to avoid putting too much pressure on your shoulder joint.
2, barbell flat bench press
Create the entire bust. Different grip distances have different emphasis on stimulation. The pectoralis major in the middle is slightly narrower than the shoulder, the whole pectoralis major is shoulder width, and the lateral pectoralis major is slightly wider than the shoulder. If it is wider, it will focus on exercising the posterior deltoid.
Foot position
Step on the stool with your legs flat on the ground at a 45-degree angle. You can exercise your chest muscles with great strength.
general idea
Don't lift your hips and waist off the stool.
3. Tilt the dumbbell upward and push it
Exercise the upper pectoralis major. The advantage of dumbbell over barbell is that there is no bar limit, which can fully stretch pectoralis major. Be careful not to put it down too low, so as not to strain pectoralis major. This exercise is done in the front, because free weight consumes a lot of energy. The angle of the inclined plate is controlled between 30 and 45 degrees. If the angle is too large, the pressure on the toe of deltoid muscle will be greater, which will affect the stress on the pectoral muscle.
4. Tilt down the dumbbell bench press
Exercise the pectoralis major. It is recommended that dumbbells or barbells be placed on both sides of the bottom rib, not in the middle of pectoralis major, so as to avoid pressure on the shoulder joint.
5, butterflies and birds
The method of flying a bird by butterfly machine is to press the pectoralis major fully with your hands flush with your shoulders and your arms slightly bent.
6. Cross clamp box of puller
Exercise lower pectoralis major and middle pectoralis major. This action has obvious congestion effect. Use light weight many times, keep your elbows slightly bent, bow your head and hold your chest out, and squeeze your chest muscles as much as possible at the top of your movements.