【 Function 】: Develop the strength of lateral abdomen, middle sulcus and inferior sulcus of pectoralis major.
【 Essentials 】 On the supine stool, the trunk must be "bridge-shaped" from shoulder to hip, and only the shoulder, back and hip contact the stool surface.
Hold the barbell in your hand, put it on the third rib (about one centimeter above the nipple of the chest), and push it up directly until your arms are straight.
【 Precautions 】: Keep your arms straight and keep your chest muscles tense.
[Breathing method]: Inhale through the nose during push-ups and exhale through the mouth when recovering.
(2) Reclining recommendation
[Function]: Exercise the upper part of pectoralis major and the upper part of lateral abdomen.
【 Essentials 】: Lie on your back at an angle of 25-35, hold the barbell with both hands, and try to push up with the contraction of pectoralis major until your arms are extended.
Straight, and then slowly reset.
[Breathing method]: Inhale through the nose during push-ups and exhale through the mouth when recovering.
【 Precautions 】: The change of the angle of the inclined plate also changes the practice effect of the chest. Another example is to push the stick up to a position close to the nipple.
The training effect of medial and lateral pectoralis major muscle is better. If the bar is close to the neck, the training effect on the upper and inner halves of pectoralis major is the best.
It's good.
(3), downward tilt bench press
【 Function 】: Exercise the lower part of pectoralis major lateral abdomen and the lower sulcus.
【 Essentials 】: Lie on your back on the inclined plate of 20-30, push up with the contraction of pectoralis major until your arms are straight, and then slowly put them down.
Reset slowly.
[Breathing method]: Inhale through the nose during push-ups and exhale through the mouth when recovering.
【 Precautions 】: The hook foot and the inclined plate should be safe and firm, and the triceps brachii should not take the initiative to exert force when pushing up. The above three bench press methods
Both methods can be replaced by kettle bells or dumbbells, and the effect is the same.
(4), dumbbell bench press
【 Function 】: Exercise the lower part of pectoralis major lateral abdomen and the lower sulcus.
【 Essentials 】: Lie flat on the stool, hold the dumbbell with your palm against your straight arm, and when you put it down, your palm will gradually move forward to both sides of your shoulders.
Try to push up with the contraction of pectoralis major until the arm is straight, and then slowly reset.
[Breathing method]: Inhale through the nose during push-ups and exhale through the mouth when recovering.
【 Precautions 】: When you put it down, the palm gradually moves forward to both sides of the shoulder. At this time, the arm should droop naturally, forming hands, elbows and ground.
Face vertical, don't take the initiative to exert force on triceps brachii when pushing up.
Second, the lying arm is pulled up (lying up)
[Function]: It mainly develops the medial chest muscles and the upper chest muscles.
【 Essentials 】: Lie on your back on a bench with your arms slightly bent behind your head and your hands shoulder width apart. Straighten your arms and pull up the barbell and put it on your thighs.
Go up, pull it up, and recover slowly.
[Breathing method]: Inhale through the nose when the head is pulled up to the chest, and exhale through the mouth from the chest to the thigh, and vice versa.
Inhale through the nose when lifting the chest, and exhale through the mouth when lowering it from the chest to the head.
[Note]: Beginners can use the above actions (using barbells). If you have a certain foundation, you can only use the upper back supine stool (
Load-bearing shoulders lie flat and pull-ups), hold your chest and abdomen, relax your waist, sink your hips, and lift dumbbells with your arms straight from your back to your chest. You can use barbells or dumbbells.
Go ahead.
Third, supine dumbbell chest expansion
【 Function 】: It has a good effect on developing lateral upper pectoral muscle and expanding thoracic cavity.
【 Essentials 】: Lie on your back on a bench, lift two dumbbells with both hands, keep your arms straight, bend your elbows slightly, and gradually spread to both sides until spread out.
The angle between the chest and the elbow is about 120 degrees. When lifting, hold your chest and sink your shoulders, and tighten your pectoralis major muscles until your arms are completely straight.
[Breathing method]: Keep your arms straight until the elbow is about 120 degrees, but try to sink the whole arm. Exhale through the mouth and vice versa.
Inhale.
【 Precautions 】: In addition to lying flat, this movement can also be used for "chest enlargement with upward inclined dumbbell" and "chest enlargement with downward inclined dumbbell", with the following functions.
The essentials are basically the same as "supine dumbbell chest enlargement". But don't stretch your arms and chest. In order to avoid pulling the tendon, you should pay attention when practicing.
The focus is on pectoralis major. When lifting, abdomen should be closed, and pectoralis major muscles should be tightened by lifting air and chest to prevent pushing upward with the strength of triceps brachii.
The exercise of getting up can also be done on a semi-circular box stool.
Fourth, push-ups
[Action]: Tightening the body inside the elbows is beneficial to developing the strength of the triceps brachii, and slightly abduction of the elbows is beneficial to developing the anterior serration of the pectoralis major.
The strength is favorable. Both of them give consideration to each other in developing the strength of triceps brachii, pectoralis major and serratus anterior. Mainly the difference between the main and auxiliary.
【 Essentials 】: On the push-up stand or on the ground with both hands, the arms are straight, the grip distance is slightly wider than the shoulders, and the body is always kept on the shoulders and hips.
The hamstring muscles are in the same plane, and the shoulder joint leans forward slightly. When propping up, always keep your body posture until your arms are straight.
[Breathing method]: Inhale through the nose when propping up, and exhale through the mouth when propping up.
[Note]: This action can be done in various forms, such as raising the position of the foot, one-handed push-ups, upward inclined push-ups, and hands.
Finger push-ups and so on. Among them, one-handed push-ups help to change the imbalance of bilateral chest muscles. When bending the arm for support, it must be sufficient
Stretch pectoralis major by sinking shoulders, and don't lift your hips or collapse when lifting.
Five, parallel bars arm flexion and extension
[Function]: Exercise the lateral abdomen, lower edge and triceps brachii of pectoralis major.
【 Essentials 】: Hold the pole with both hands and support it with straight arms. When the arm bends to the lowest position, the head stretches forward to fully lengthen the pectoralis major.
Straighten the arm through the contraction of pectoralis major. When the upper arm is above the horizontal plane, the arm moves back to the posture containing the chest. When the arm is straight, the pectoralis major muscle.
In the state of complete tightening, this is an effective way to exercise the lateral abdomen and lower edge of pectoralis major. For example, when the bending arm is lowered to the lowest position,
The trunk is slightly backward, and the arm is straightened by the contraction of the triceps brachii, while the body is pulled forward, so that the body is straight, and the upper arm is on the triceps brachii.
Fully tightened state. This is another way to exercise triceps brachii. Therefore, when you bend and stretch your arms, you should be targeted.
[Breathing method]: Hold the lever with both hands, support the straight arm until the arm bends down to the lowest position, and exhale through the mouth, otherwise use the nose.
Inhale.
[Precautions]: This movement can be practiced with weights on the neck, waist and legs.
Six, narrow grip pull-ups on the horizontal bar
[Action]: Develop the upper muscle of the pectoral muscle.
【 Essentials 】: Hold the rod with both hands, droop naturally, slowly do pull-ups, lean back, and then
Slowly fall back to the suspended part, and the height of the pull-ups should be close to the bar surface.
[Breathing method]: Pull-ups inhale through the nose and exhale through the mouth when falling back.
[Precautions]: This movement can be practiced with weight. When pulling up, the body leans back, and the movement should be slow without the help of body swing.
Take your time. This action is different from the narrow horizontal bar pull-ups
Seven, bending over to expand the chest movement (bending over to lift dumbbells or birds to expand the chest)
【 Function 】: Develop the strength of latissimus dorsi, posterior deltoid muscle and trapezius muscle backward, and develop pectoralis major and anterior deltoid muscle forward.
The strength of the serratus anterior muscle.
【 Essentials 】: Open your feet shoulder-width, hold your chest out, bend your waist forward parallel to the ground, and hold dumbbells with your arms from your chest to both sides.
Do the arm-spreading action on the side, and the elbow can be bent properly. When you fall back, you should move slowly and straighten your elbows gradually. Use this action consciously.
Squeeze the chest muscles.
[Breathing method]: Inhale with your nose when your arms are spread to both sides, or exhale.
[Precautions]: When doing the action, the body should be kept still, and the knees can be straight or bent.
Eight, butterfly machine practice
[Function]: Develop the strength of pectoralis major and deltoid muscles.
【 Essentials 】: Sit on the small chair of the bodybuilding machine, with the back close to the backrest, the body straight, and the forearms of both hands close to the chest expansion plate to clamp the chest.
, chest expansion action.
[Breathing method]: Exhale through the mouth when the arms are spread to both sides, and inhale through the nose on the contrary.
[Precautions]: When doing this action, consciously squeeze the pectoral muscles and slowly recover.
Nine, flat push exercises
[Function]: Develop the strength of pectoralis major, deltoid and triceps brachii.
【 Essentials 】: Sit on the small chair of the fitness machine, with your back close to the backrest, your body straight and your hands pushed forward.
[Breathing method]: Inhale through the nose when pushing forward, and exhale through the mouth when pushing forward.
[Precautions]: When doing this action, always keep your body straight and keep your chest in a chest-expanding posture.
1. Dumbbell exercises
(1) lateral lifting movement
Preparation posture: feet open, shoulder-width, arms hanging to the sides, dumbbells in both hands, fists and eyes forward.
Action; Slowly raise your arms from both sides to shoulder height, pause for a moment, slowly put them down, and return to the prepared posture. Repeat this action.
Twenty times.
This action can also be carried out with one arm, alternating left and right.
Essentials; Keep your upper body upright when standing, and don't shrug when lifting.
Function: mainly develop the lateral deltoid muscle.
(2) Forward lifting movement
Prepare posture, feet are shoulder width apart, arms are straight and drooping, dumbbells are held forward in both hands, and fists and heels are inward.
Action: slowly lift the dumbbell to the top of your head with your left shoulder and left arm, pause for a moment, then slowly go straight down and return.
Original preparation posture. Alternate left and right. This action is repeated 20 times.
Essentials: Keep your upper body upright, straighten your elbow when you lift it, don't move too fast, and don't borrow.
Function: mainly develop the anterior side of deltoid muscle. It also has effects on pectoral muscle, trapezius muscle, anterior muscle and upper arm muscle.