Chest muscle training
Supine raise
Starting position
Supine bench Place the barbell above your nipples.
Action process
Lift the barbell vertically until both arms are fully extended, the chest muscles are completely contracted, stay still for a second, and then slowly drop.
Breathing method
Inhale when lifting and exhale when falling.
Points to note:
Be careful not to use too much force. Use less force the first few times and then gradually increase it to avoid neck sprains. Do not allow any rotation of the neck
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< p>Incline Bench RaiseStarting Position
Lie on a bench at an angle of 30-45 degrees with your head facing up, holding the barbell in both hands above your chest.
Action process
Lift the barbell vertically until both arms are fully extended, stay still for one second, and then slowly lower it to the original position.
Breathing method
Inhale when lifting and exhale when still. Inhale as you slowly fall, and exhale as you return to the original position.
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Decline lying lift
p>Starting position
Lie head down on a bench, hold the barbell with both hands and place it under the chest
Action process
Put the barbell vertically Lift your arms until your arms are fully extended, stay still for a second, and then slowly lower them to the original position
Breathing method
Inhale when lifting and exhale when still. Inhale as you slowly fall, and exhale as you return to the original position.
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Supine Flying Bird
This action directly exercises the chest muscles, and can be used in supine, incline, or decline positions
Starting position
Lie supine on a bench, with the fists of both hands facing each other, holding Dumbbells; stretch your arms straight up and perpendicular to the ground, and place your feet flat on the ground.
Action process
The hands fall apart to both sides, with the elbows slightly bent until they cannot go any lower. Stay still for a second to allow the pectoralis major muscles to fully stretch, then raise your arms up from both sides and return to the starting position.
Breathing method
Inhale when you pull your arms apart, and exhale when you return your arms.
Points to note:
Do not clench your hands tightly. When parting your arms, tighten your back muscles. Focus on the contraction and extension of the pectoralis major muscle.
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Horizontal straight arm pull-up
Starting position
Lie on your back on a bench, holding a dumbbell or barbell in both hands, with your arms straight and parallel to the ground. Place your feet flat on the ground or a bench.
Action process
Keeping both arms flat, pull the dumbbell or barbell up and back, and drop it to the lowest point possible. Stay still for a second to stretch your pectoralis major muscles as much as possible. Then, contract your pectoralis major muscles and pull your arms upward and forward until they drop to the starting position on the side of your legs.
Breathing method
Inhale when pulling upward and backward, and exhale when returning upward and forward.
It is recommended to do at least 3 groups of each movement, 6 groups is best, 8-12 in each group. Eat more eggs, drink more milk and foods with high protein content
Note the key points
When pulling back, let the arms fully extend straight back. When pulling forward, let the arms fully extend straight forward. This action can also be done by holding a heavier dumbbell with both hands. Because the distance between the two hands is narrow, the weight is concentrated in the center of the bar, which has a greater effect on developing the edge of the pectoralis major muscle near the midline of the human body.