Chest muscles are also divided into many parts, and different exercise methods correspond to different parts.

Here are some suggestions for you:

Barbell supine press

A. Key exercise parts: pectoralis major, deltoid and triceps brachii. The vast majority of champion bodybuilders regard back support and pushing as the best movements to exercise 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, the distance between your hands is slightly wider than your shoulders, and your arms are straight to support the barbell above your 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 above the nipple line). Then push it up to the open position, and repeat. 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.

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, do push-ups and exhale when push-ups. Then push it up to the open position, and repeat. 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.

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 position: the distance between the poles is better than the shoulder. Hold the pole with both hands as a straight arm support, hold your chest and abdomen, and keep your legs together, straighten and relax. C. Action process: exhale, bend your elbows and arms, and lower your body until your arms bend to the lowest position. Your head should be forward and your elbows should be extended to fully stretch your pectoralis major. Inhale immediately, support your arms with the sudden contraction of pectoralis major muscle, and make your body rise until your arms are 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; Hold up quickly, hold out your chest, raise your head and abdomen, and don't shrug your shoulders; In order to increase the training intensity, you can carry out waist weight-bearing exercises.

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 a bench and tilt upward at an angle of 35-45 degrees. C. Action process: the distance between hands is slightly wider than the shoulder, and the barbell is supported by the straight arm at the upper part of the shoulder. Inhale when you put it down above the chest (near the clavicle). When the bar touches the chest, push it up and exhale when you push it up. D. Training points: Generally, a wide grip is adopted, and the bar is put down at the clavicle. This method makes the chest muscles stronger.

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 a bench and tilt upward at an angle of 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). When descending to the lowest place, do push-ups and exhale when doing push-ups. 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 as a secondary supplementary strength.

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 flexed until the muscles on both sides of the chest feel fully stretched, and the upper arms fall to the level below the shoulders. 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 your arms are straight, it is difficult for your chest muscles to get the feeling of stretching and muscle contraction.

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; The grip position is in the middle or lower part, and the bodybuilding is the middle chest or lower chest muscle. B. Starting posture: Stand under the stretcher with your feet open, shoulder width apart, your arms raised, your elbows slightly bent, and your palms holding the handles at both ends of the stretcher downward. 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 diagonally clamped to the chest from top to bottom, $&; * shape until the handles of two tensioners collide. 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; To fully stretch the chest muscles, the movements should be carried out slowly and rhythmically; When completing the action, both arms should exert force evenly to prevent sudden pulling or sudden reduction.

Sit with your arms bent and your chest clamped.

A, key exercise parts: pectoralis major and shoulder deltoid muscle group B, starting posture: sit on the fixed chair of butterfly trainer, abdomen in, chest out, waist in, upper body upright, two forearms placed on the pad of forearm resistance device, forearms vertical to the ground, upper arms parallel to the ground. C. Action process: Inhale, with both arms forcibly clamping the chest to the middle at the same time, so that the separated two resistance devices can contact together as much as possible, pause for 2-3 seconds, then exhale and slowly recover. D, training points: pay attention to the smooth and calm action to prevent sudden and violent clamping action.

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 to the muscles on both sides of the chest to feel fully stretched. 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 your arms are straight, it is difficult for your chest muscles to get the feeling of stretching and muscle contraction.