Hold a dumbbell in each hand, lie on your back on a flat stool, stretch your arms straight to your chest, put your fists opposite each other, separate your knees, and support your feet on the ground to stabilize your torso.

Action method:

Slowly separate your arms to the side, and the dumbbell held by both hands should drop below the body level. At this time, the chest should stand high, and the waist should leave the stool. Only the back and buttocks should sit on the stool, so that the chest can be fully opened, and then the chest should be firmly clamped, so that the arms can be tightly attached to the top of the chest.

Practice points:

When the arms are separated to the lower side, the chest should stand up and the elbows should be slightly bent, which can effectively stimulate the pectoralis major.

Exhale when the arm falls, and exhale when it is picked up.

Practice effect:

Mainly developed pectoralis major, serratus anterior and deltoid anterior bundle.

Description:

Pay great attention to the grip of dumbbells. The correct way is to lock the dumbbell rod with two thumbs to prevent the dumbbell from slipping and causing injury.

In order to fully develop different parts of the pectoral muscle, the upper and lower parts of the pectoral muscle are developed mainly by adjusting the body angle during exercise.