A. Key exercise parts: pectoralis major, triceps brachii, serratus anterior and latissimus dorsi. B. Starting posture: Lie on your back on the bench so that your head is exposed from the end of the bench, and the back of your head is $&; * At the end of the stool, two feet are supported on the ground. Hold the center of the bar with both hands, and the distance between them is slightly narrower than the shoulder. Put the bell on the ground behind your head and make your lower back stand slightly. C. Action process: slightly bend your arm to hold the bell and pull the barbell to your chest. Then, bend your arm down until the barbell is slightly off the ground behind your head (the barbell doesn't touch the ground). Pull it up again. Lift it up. Do it repeatedly. D. Key points of training: You can use more weight to do bent arm pull-ups, which will have a greater effect on training.
2, narrow grip recommendation
A. Key exercise parts: medial part of pectoralis major, deltoid toe and triceps brachii. B. Starting posture: lie prone on the bench with your feet flat on the ground to keep your body balanced. Hold the middle of the bar with both hands, with a distance of 4-6 inches, and hold the bell with both arms directly above the shoulders. C. Action process: slowly bend your arms, fall to the bar and touch your chest. Then push up to the starting position and repeat the exercise. D. training points: wide grip bench press is mainly to exercise pectoralis major, which develops from the inside out.