This is an action that needs to be applied to barbells. Some gymnasiums may have heavy barbells, so you can choose short bars to finish, and girls can choose elastic belts to finish. Remember to stretch your arms back as far as possible, so that you can better open your shoulders and expand your chest. At the same time, it can also improve the bad action habits of the chest and shoulders.

Action 2

Similar to the first action above, but the grip distance is shortened. It is a good warm-up action for narrow bench press and shoulder push, because shoulder clamping is a process required for many arm opening and closing actions, such as pushing shoulders to the highest point. If you think the short bar is too heavy, you can choose a lighter dumbbell instead.

Action 3

Similar to the first action, but the distance between hands is narrower than the first action and relatively wider than the second action. Moreover, dumbbells will be a little shaky when they are made without a barbell fixed grip. The novice's control is not particularly good. It is suggested to use a barbell to complete this action, just changing the grip distance with the previous two actions.

Action four

In the variation of the last movement, dumbbells or elastic belt may be used because the distance between hands is too large. It is not recommended to use a long barbell with heavy weight, which is not only too heavy but also uncomfortable to hold. This action is somewhat similar to the opening amplitude of the oblique upward push shoulder action.

Action five

It's kind of like a side lift. The main warm-up purpose of this movement is also to help the arm lift and push up, which has a good effect on opening the shoulder and carrying out exercises such as lifting the shoulder horizontally and clamping the chest with ropes. Pay attention to your arms, and also pay attention to reaching back as far as possible.

Action six

As we all know, in the pull-up movement, there is a process of closing the scapula and then starting to bend your arms and lift your body. This action is to imitate the state before the start of this action, that is, simply hang the body. You can also stretch your back muscles.