1, flat barbell bench press (exercise the whole chest, deltoid muscle and triceps brachii) lie flat on the bench, and your feet naturally land. Adjust the front and back position of your body so that your eyes are directly below the bench press barbell. The grip distance is slightly wider than the shoulder. Remove the barbell from the bench press. Slowly lower the barbell until the upper arm is parallel to the ground. Then push the barbell back to the starting position, and so on. 2, downward oblique barbell bench press (exercise lower chest, deltoid muscle, triceps brachii) lying on a downward oblique training stool of 30-45 degrees. The grip distance is slightly wider than the shoulder. First, lift the barbell vertically to the ceiling. Slowly lower the barbell to the lower edge of the nipple until the upper arm is parallel to the ground. Then push the barbell back to the starting position, and so on. Dumbbell exercises Dumbbell exercises need more balance and coordination to control weight than barbell exercises. Another feature is that the action range is large, which can fully stretch the muscles. Note: When beginners do the following actions, it may be difficult to master the balance and the actions are not coordinated enough. It is best to ask for protection. 3, flat dumbbell bench press (exercise the whole chest, deltoid muscle, triceps brachii) lying flat on the training stool, holding dumbbells in each hand. Straighten your arms, lift the dumbbells, palms facing each other. Slowly lower the dumbbell until the upper arm is parallel to the ground. Then push the dumbbell back to the starting position, and so on. Pay attention to the process of pushing up, and ensure that the dumbbell pushes up vertically and does not deviate. 5. Flat dumbbell flying birds (outside and inside of pectoral muscles) lie flat on the training stool, with dumbbells in each hand and palms facing each other. Open your arms and slowly lower the dumbbell to your sides along the arc trajectory until your upper arm is parallel to the ground. Then go back the way you came, and so on. Musical instrument practice is suitable for beginners and injured trainers. The instrument can provide a stable action route, so that the practitioner has no worries about the stability of the action and focuses on the load. Note: Do not lock the elbow joint when lifting weights. This can keep the muscles tense and improve the training effect. 6. Push the chest with an upward or downward inclined instrument (exercise the upper or lower chest, deltoid muscle and triceps brachii), and adjust the height of the chair so that the handle faces the upper or lower part of the chest muscle. Hold the handle outward with your palms and put your feet flat on the ground. Stretch out your arms and lift the weight. Return to the starting position, and so on. 7. Sitting posture equipment pushes the chest (chest, deltoid muscle, triceps brachii during exercise), sits straight in the seat, and the back is close to the backrest. Grasp the handle at the middle chest height and push the weight forward. Slowly return to the starting position, and so on. 8, Smith machine flat bench press (exercise chest, deltoid muscle, triceps brachii). Lie on a flat training stool with your shoulders facing the barbell bar of Smith machine. The grip distance is slightly larger than the shoulder width. Put down the barbell until the upper arm is parallel to the ground. Then push the barbell back to the starting position, and so on. The practice of using a distractor can stimulate the whole chest muscle from many angles, especially for birds, which can produce unique effects. Note: When doing the exercises of the stretcher, we should not only pay attention to the process of muscle contraction, but also pay attention to the process of muscle extension. Control the speed when slowing down and keep it stable. 9. The flying birds (outside and inside the pectoral muscles) lie on the flat training stool between two low-tension pulley tensioners, holding the "D" handle with both hands and palms facing each other. Elbows are slightly flexed, and arms are clamped upward along an arc until hands are close together. Then return to the starting position along the arc, and so on. 10. Stand on the chest (outside and inside the pectoral muscles) and stand between two high pulley tensioners. Hold the D-shaped handle with both hands, palms down. Open your arms and bend your elbows slightly. Then put down your arms inward, like hugging a tree. Then return to the starting position along the arc, and so on. In training, because the trunk leans forward at different angles, the exercise parts are also different. Exercise the upper part of pectoralis major when the trunk is at 45 degrees to the center of gravity; 30 degrees, in the middle of exercise; Exercise the second half at 15 degrees. Practicing self-respect has changed almost every movement of this sport, and the effect will be slightly different. You can practice anytime and anywhere without going to the gym. Beginners master the basic movements first, and then increase the difficulty of practice. Precautions: Before strength training, it is best to do aerobic exercise and stretching to warm up muscles to prevent injury. 1 1. Push-ups (chest, deltoid muscle and triceps brachii during exercise) Keep your arms straight and put your hands on the ground, shoulder width apart. Legs straight, feet together. Slowly lower your body so that your chest is almost on the ground. Return to the starting position, and so on. 12, parallel bars arm flexion and extension (exercise chest and triceps brachii) Hands on the parallel bars, arms straight, but not locked. Slowly lower your body until your upper arm is parallel to the ground. Pause for a moment, then return to the starting position, and so on. 13. Wide-distance push-ups (chest muscles, deltoid muscles and triceps brachii on the exercise side) with arms straight and hands on the ground, slightly wider than shoulders 15cm. Legs straight, feet together. Slowly lower your body so that your chest is almost on the ground. Return to the starting position, and so on. Chest training class: advanced training class barbell practice. Experienced bodybuilders like barbell practice, which is more suitable for heavy weight training. Note: Keep a wide grip. A wider grip (at least wider than the shoulders) can exercise the chest better. 14, barbell supine pull-ups (exercise the whole chest) Lie on your back on a flat training stool and grab the barbell with both hands on your chest. Put the barbell behind your head until you feel a clear chest pull. Pull up the barbell slowly, return to the starting position, and so on. 15, upward oblique barbell bench press (exercise the upper part of pectoral muscle, deltoid muscle and triceps brachii) lying on the upward oblique training stool, and the grip distance is slightly wider than the shoulder. First, lift the barbell vertically to the ceiling. Slowly lower the barbell until the upper arm is parallel to the ground. Then push the barbell back to the starting position, and so on. 16. Hold the barbell flat backwards (exercise the middle of pectoral muscle, deltoid muscle and triceps brachii) and lie flat on the bench. Hold the barbell backwards (out of the jaw) with both hands, and the grip distance is slightly wider than the shoulders. Remove the barbell from the bench. Slowly lower the barbell until it almost touches the middle of the chest muscles. Then push the barbell back to the starting position, and so on. 17. The upward-inclined tensioners bench press (exercise the pectoral muscles, deltoid muscles and triceps brachii) and lie on the training stool with an upward inclination of 30 degrees between two low-position pulley tensioners. Hold the D-shaped handle with both hands and palms facing each other. Keep your elbows and shoulders at the same level, then pull up and put your hands close to each other. Slowly return to the starting position, and so on. Self-esteem exercises can improve strength, balance and coordination. Note: Choose a fitness ball with proper size and weight, and check whether it is firm or not. 18, fitness ball push-ups (exercise the whole chest, deltoid muscle, triceps brachii) Hold the ball with both hands, straighten your legs, put your feet together, and pay attention to balance. Lower your body so that your chest is almost on the ball. Quickly return to the starting position, and so on. 19, transposition push-ups (exercise the whole chest, deltoid muscle and triceps brachii), with the left hand supported on the pedal and the right hand supported on the floor. Other starting positions are the same as the basic push-ups. Push the body to the left with explosive force, so that the left hand touches the ground on the floor and the right hand is supported on the pedal to complete the process of body displacement. Alternate left and right, and so on. 20, high-five push-ups (exercise the whole chest, deltoid muscle, triceps brachii) take the starting position of basic push-ups. Slowly lower your body, almost to the ground, then prop up your body with explosive force, and hit the ground with your hand after high-five in the air. Repeat like this. Stretching is an important part of training, which can increase muscle elasticity. The stretching of the chest can be done with the help of a fixed vertical plane. 1. Take an upright posture, so that the palms, forearms and elbows rest on the fixture, and the elbows are horizontal with the shoulders or slightly at the bottom of the shoulders. The elbow angle is about 90 degrees. 2. Lean forward slowly, lean slightly to the left at the same time, and hold your head high. 3. The contraction of the right upper back muscles (right upper trapezius muscle and posterior deltoid muscle) increases the tension of the right chest muscle. 4. Hold for 20-30 seconds, and then switch to the other side. Repeat 2-3 times on each side. Pull your shoulders and chest out 1, and put your fingers behind your head. Elbows spread back. 2. Lie on your back on the fitness ball and support it with your upper back, shoulders and head. 3. The upper back muscles contract, the elbows are further opened to the ground, and the chest is supported. Feel the tension in your shoulders and chest. 4. Hold 10-30 seconds. Repeat at least 2-3 times.