Adjust the inclined stool to an angle of about 40 degrees with the ground, lie on your back, keep your back close, and step on the ground with your feet.

Hold the dumbbell with both hands, with fists facing the eyes, and elbows bent with arms open. The axis of the dumbbell is above your chest.

Push the dumbbell upward until the arm is straight (elbow slightly flexed), and then slowly put it down after the vertex stops.

Don't touch two dumbbells at the top of the action.

Action 2: Uphill barbell bench press

Lie on your back on a sloping stool with an inclination angle of about 40 degrees, with your feet firmly on the ground and your upper back close to your shoulders.

Lift the barbell over your shoulders with both hands, palm up, and push the barbell up until your arms are straight and your elbows are slightly bent.

After the vertex stops for a while, slowly put it down and recover until the barbell approaches the clavicle, and then push it up.

Action 3: Tilted dumbbell bird.

Lie on your back on a sloping stool with an inclination angle of about 40 degrees, with your feet firmly on the ground and your upper back close to your shoulders.

Hold the dumbbell with both hands and lift it up until the arms are straight, the palms are opposite, and the elbows are slightly bent.

Slowly spread your arms parallel to your side until you feel a strong pulling feeling in your chest. After the apex stops, the chest is forced and the arms are close to the middle of the body.

After a pause, the vertices slowly fall parallel again.

Action 4: Birds on the Flat Rope

Lie on your back on a flat stool, step on the ground with your feet, rest your head and back on the inclined plate completely, and adjust the rope to a low position.

Hold a handle in each hand, straighten your arms, put them together on your chest, bend your elbows slightly, and put your arms down to both sides in an arc track until your chest is completely stretched.

Then the arm returns to the starting position, stays at the top for a while and then straightens the arm again.

Action 5: Push the chest with instruments.

Sit on the chest pusher, with your back close to the back of the chair, feet on the ground, hands holding the handle, palms down.

Elbows spread to both sides, forearms forward, arms straight forward. After the apex stops, slowly bend your arms, put your hands back, and pay attention to control the strength until the chest is stretched to the limit.

Then quickly straighten your arm and push the handle forward again.

Action 6: The instrument clamps the chest.

Sitting posture, the handle is shoulder height, the back is straight, and the core is tightened.

Keep your arms slightly bent and spread out, on the same plane as your back.

The pectoralis major is forced inward, the apex stops slightly, and the pectoralis major is fully squeezed.

During exercise, the elbow joint remains backward and outward, not downward.

Action 7: Flexion and extension of parallel bars arm

The legs naturally bend, the feet overlap, and the body relaxes and droops, so that the lower part of pectoralis major is vertical to the ground.

Bend your arms and elbows to the lowest point. After the vertex stops, support your body with your arms.

During exercise, the more the body leans forward, the greater the stimulation to pectoralis major, and the more upright it is, the easier it is to stimulate the triceps brachii.

Action 8: Drop the Dumbbell Bird

Adjust the inclined stool to a downward angle of about 30 degrees, lie on your back, rest your head and back on the bench, and fix your feet.

Hold the dumbbell with both hands and lift it up until the arms are straight, the palms are opposite, and the elbows are slightly bent.

Keep your elbows slightly bent and slowly open your arms parallel to the side until you feel a strong pulling feeling in your chest.

After the vertex stops for a period of time, the chest exerts force and the arm moves closer to the middle of the body.

Action 9: Lift dumbbells on your back.

Lie on your back on the bench, step on the ground with your feet, hold the dumbbell with both hands, and raise your arms straight above your head, parallel to the ground.

Pull your arm up and forward and contract the pectoralis major slightly.