Action: put the dumbbell on the bench with both hands. As for the dumbbell,
shoulder
Palm center
Push the dumbbell up with one arm straight and push it up slightly.
arc
Let the pectoralis major fully contract and fully stretch, and then slowly recover.
Throw dumbbells-exercise the three heads of the arm,
triceps muscle
Triceps brachii and supine pressure: mainly practice the thickness of pectoralis major and thoracic groove.
Action: Hold the dumbbell with both hands and put it on the bench, with the dumbbell on the shoulder and the palm facing up. Push the dumbbell upward until the arm is straight, and the push-ups and squats are curved, so that the pectoralis major muscles can be fully contracted and fully extended. Then slowly restore.
Tilting upward: the main exercise.
breast
Action: the action essentials are the same as those recommended for lying position, except that the stool surface is adjusted to an inclined angle of 30 ~ 40 degrees and leans on it.
Lying bird: mainly practicing chest
middle
Ditch.
Action: Lie on the bench with your feet on the ground. Push a pair of dumbbells to your chest, palms facing each other. keep
arm
Bend slightly and slowly lower the dumbbell along the arc until
upper arm
be equal to
ground
The pectoral muscle is fully extended, and the pectoral muscle is forcibly contracted to lift the arm in an arc, stop, and then restore the dumbbell to the starting position along the same arc, and repeat.
Lie on your back and pull up your straight arms: expand your chest and practice pectoralis major.
serratus anterior
The best action.
Action: Shoulder supine on the cross stool, feet together.
Touchdown score
both hands
Hold the dumbbell tightly
One aspect of the matter
Above the chest, slowly put (put down) the dumbbell on the back of the head with the shoulder as the axis (feel the stretching of the chest muscles and chest), and then lift the dumbbell to recover when it reaches the limit.