2, barbell flat bench press: create the entire bust. Different grip distances have different emphasis on stimulation. The pectoralis major in the middle is slightly narrower than the shoulder, the whole pectoralis major is shoulder width, and the lateral pectoralis major is slightly wider than the shoulder. If it is wider, it will focus on exercising the posterior deltoid.
3, the position of the foot: the legs are separated into a 45-degree angle and placed flat on the ground, which can be strongly supported. 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. Important: Don't lift your hips and waist off the stool.
4. Tilt the dumbbell upward and press: 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.
5, tilt the dumbbell bench press down: exercise the pectoralis major. It is recommended that dumbbells or barbells be placed on both sides of the bottom rib, not in the middle of pectoralis major, so as to avoid pressure on the shoulder joint.
6, butterfly birds: exercise chest groove separation. 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.
7. The puller crosses the chest: exercise the lower pectoralis major and the middle pectoralis major. This action has obvious congestion effect. Use light weight many times, keep your elbows slightly bent, bow your head and hold your chest out, and squeeze your chest muscles as much as possible at the top of your movements.
8. Flat dumbbell flying bird: as the closing action of chest muscle training. Use a light weight to keep the elbow slightly bent at a fixed angle, just put it on the back plate. It's like holding a big tree when you lift it, instead of pushing it straight up and down, feeling the stretching and contraction of your chest muscles.