As a warm-up action for the chest, focus on building the lower chest.

Action points:

Clamp your elbows, lean forward, chin inward, and hold your chest slightly. Keep this posture at the beginning and end, and don't put the bottom of the movement too low, so as not to put too much pressure on your shoulder joint.

2, barbell flat bench press method

Create the entire bust. Different grip distances have different emphasis on stimulation. The middle of pectoralis major is slightly narrower than the shoulder, the whole pectoralis major is shoulder width, and the outer side of pectoralis major is slightly wider than the shoulder. If it is wider, it is the key to exercise the posterior deltoid. The legs are separated at a 45-degree angle and laid flat on the ground, which can get strong support. If you want to step on the bench, your stability will be poor. You need to share some strength to control the stability of core muscles, so that you can't exercise your chest muscles to the greatest extent.

3. Recommended method of tilting dumbbell upwards

Exercise the upper pectoralis major. The advantage of dumbbell over barbell is that there is no bar limit, which can fully stretch pectoralis major. Be careful not to put it down too low, so as not to strain pectoralis major. This exercise is done in the front, because free weight consumes a lot of energy. The angle of the inclined plate is controlled between 30 and 45 degrees. If the angle is too large, the pressure on the toe of deltoid muscle will be greater, which will affect the stress on the pectoral muscle.

4. Butterfly and Bird Method

Exercise the separation degree of thoracic groove. Adjust the height of the seat so that the handle is at the same height as your shoulders and keep your arms slightly bent. Be careful not to spread your arms too much (just open them to the back plane) to avoid damaging your shoulder joint. Not too heavy. Pause for 3 seconds during adduction and fully squeeze pectoralis major.