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Bar dumbbell exercises are mainly influenced by factors such as bell weight, grip mode, grip distance, lifting angle, lifting speed and group times, and pectoralis major is no exception.

A relatively simple and safe exercise method is flat barbell bench press, which can effectively exercise the whole chest and increase the thickness. First lie flat on the bench, with your feet touching the ground naturally, and then adjust the front and back position of your body so that your eyes are directly below the barbell on the bench. The grip distance is slightly wider than the shoulder. Remove the barbell from the bench press and slowly lower the barbell until the upper arm is parallel to the ground. Repeat this exercise for three or four groups, each group is about 12- 15 times, depending on the individual's physical condition. After proficiency, you can do barbell bench press, focusing on chest muscles, and the operation difficulty is slightly enhanced.

There are still some rules to follow in the development of abdominal muscles, which are universally recognized as push-ups. And you don't need a lot of space and time to practice. Do 20 push-ups before going to bed every day. Because too many people are easy to get bored, it is recommended to bring an earphone and put some music in the back.

To do this, you need to be on the bodybuilding equipment during the day. Many communities have these fitness equipment, uneven bars and so on. These are all very suitable for doing pull-ups. Let's just say that if we can keep a good number of pull-ups, that's really good news.