How Do Men Draw Beautiful Chest Lines?

On the supine stool, the trunk must form a "bridge" from the shoulders to the buttocks. Only the shoulders, back and buttocks touch the stool surface, and the barbell is placed on the third ribs (that is, a centimeter above the chest nipple), pushing up to the top and extending to the arms.

(1) supine position

Effect: develop the strength of the external flank of the pectoralis major muscle, the middle groove and the lower margin sulcus.

Main point: on the supine stool, the trunk must form a "bridge" from the shoulders to the buttocks. Only the shoulders, back and buttocks touch the stool surface, and the barbell is placed on the third ribs (that is, a centimeter above the chest nipple), pushing up to the top and extending to the arms.

Precautions: lie on your arms and straighten your arms, and keep your chest tense.

Breath: breathe in with your nose when you push up, and breathe out when you restore.

(two) and upward oblique push.

Effect: exercise the upper and lateral upper wing of pectoralis major muscle.

Main points: lie on the oblique plate angle to 25-35, hold the barbell with both hands, push up with the contraction of the pectoralis major muscle and stretch up to the two arms, and then slow down.

Breath: breathe in with your nose when you push up, and breathe out when you restore.

Caution: the effect of oblique plate angle changes on chest exercises has also changed.

For example, the push bar is close to the nipple, and it is better for the medial and lateral pectoral muscles.

For example, the bar is close to the neck.

The upper part of the greater muscle and the inside half have the best training effect.

(three) downhill bench press

Effects: exercise the lower lateral and inferior marginal sulcus of pectoralis major muscle.

Main point: inverted supine angle at the angle of 20-30, with the contraction of pectoralis major to push up to the arms straightened, and then slowly reset.

Breath: breathe in with your nose when you push up, and breathe out when you restore.

Caution: hook and skew plate should be safe and firm.

The above three kinds of horizontal pushing methods can be replaced by the kettle bell or dumbbell, and the effect is the same.

(four) dumbbell bench press

Effects: exercise the lower lateral and inferior marginal sulcus of pectoralis major muscle.

Main points: lie on the stool, and hold the dumbbell between the two arms on the arms. When the lower part is placed, the palms move forward to the sides of the shoulders.

Breath: breathe in with your nose when you push up, and breathe out when you restore.

Points for attention: when the lower part of the palms is moved, the palms move forward to the sides of the shoulders. At this time, the arms should be lowered naturally, and the hands and elbow surfaces should be perpendicular to the ground, and the three sides of the humerus should be pushed upward.

Don't take the initiative.