First, sit-ups: starting posture, sit-ups put the barbell above the nipple. During the movement, lift the barbell vertically until the arms are completely straight and the pectoral muscles are completely contracted, stand still for one second and slowly fall. Breathing method: inhale when lifting and exhale when falling. Pay attention to the main points and be careful not to push too hard. At first, the intensity should be smaller, and then gradually increase to avoid neck sprain. Don't let your neck turn.
2. Upward decubitus lift: Starting posture, the bench is tilted for 30-45 degrees, the head is raised, and the barbell is placed on the chest with both hands. During the action, lift the barbell vertically until the arms are completely straight, rest for one second, and slowly fall back to the original position. Breathing method: inhale when lifting and exhale when standing still. Inhale when descending slowly, and exhale when descending to the original position.
Third, the downward reclining lift: the initial posture is to lie on the bench head down and put the barbell under the chest with both hands. During the action, lift the barbell vertically until the arms are completely straight, rest for a second, and slowly fall to the original position. Breathing method: inhale when lifting and exhale when resting. Inhale when descending slowly, and exhale when descending to the original position.
Fourth, supine birds: this action directly exercises the chest muscles, and can be used in supine position, upper oblique position and lower oblique position. Starting posture, lying on a bench, hands facing each other, holding dumbbells; Arms straight up and perpendicular to the ground, feet flat on the ground. During the movement, hands fall to both sides respectively, and elbows bend slightly until they can't be lower. Hold still for one second, let the pectoralis major fully stretch, and then turn your arms up from both sides to the starting position. Breathing method: inhale when the arms are pulled apart, and exhale when you return. Pay attention to the main points and don't hold your hand too tightly. When you spread your arms apart, you should tighten your back muscles. Ideas focus on the contraction and extension of pectoralis major.
Five, horizontal straight arm pull-ups: starting posture, supine bench, hands holding dumbbells or barbells, arms straight, parallel to the ground. Put your feet flat on the ground or bench. During the action, keep your arms straight, and the dumbbell or barbell will be pulled up and back, and will fall as low as possible. Hold still for a second and let the pectoralis major stretch as much as possible. Then, contract the pectoralis major muscle and pull the arm up and forward until it drops to the starting position on the leg side. Breathing method: inhale when pulling up and backward, and exhale when pulling up and forward. Pay attention to the main points. When pulling backward, let both arms extend completely backward, and when pulling forward, let both arms extend completely forward. This action can also be done by holding dumbbells with both hands, because the distance between the hands is narrow and the weight is concentrated in the center of the bar, which plays a great role in developing the edge of pectoralis major muscle near the midline of the human body.