1, flat bench press, you can exercise to the chest muscle center.

2, the upper inclined plate bench press, exercise pectoralis major, upper part, near the clavicle.

3, the lower ramp bench press, pectoralis major, the lower part, that is, the part that the landlord said. There is another kind, very tired, that is, parallel bars, wide distance, cross legs, bending 45 degrees, doing push-ups and exercising the lower chest muscles, with remarkable results.

4, flat dumbbell birds, can exercise the outside of pectoralis major, so that pectoralis major and shoulders are not separated and connected.

5, standing posture, leaning forward, one-arm dumbbell, bending the arm to "squeeze" inward, you can exercise to the "middle seam" between the pectoralis major muscles.

These actions are enough. In March, the pectoralis major, which is being exercised, is "like a woman", dressed very thin and obviously bulging.