How to train beautiful chest muscles, please talk about it in detail.

Key exercise areas: pectoralis major, deltoid and triceps brachii. The overwhelming majority of champion bodybuilders regard back-holding and pushing as

the best action to exercise the upper body. B. Starting position: Lie on your back on a flat bench with your feet flat on the ground. Hold

the bar with both palms up, with the distance between the hands slightly wider than the shoulders, and support the barbell at the upper part of the chest with both arms straight. C. Action process: make the two straight < P > arms open to both sides, bend the arms slowly, and the barbell falls vertically until the bar touches the chest (approximately above the nipple line < P >). Then push it up to the open position and sit again. D. training points: don't arch your back and hips or hold your breath, which will

make your muscles out of control, which is dangerous.

2. Dumbbell bench press

Key exercise areas: pectoralis major, deltoid and triceps brachii. B. Starting position: Lie on your back on a flat bench and step on the ground with your feet flat < P >. Hold the dumbbell with your palms straight up. C. Action process: make the two straight arms open to both sides, and the two arms bend slowly. < P > When the dumbbell falls vertically and drops to the lowest place, it will be pushed up, and exhale when it is pushed up. Then push it up to the open position, and

sit again. D. training points: don't arch your back and hips or hold your breath, which will make your muscles lose control and be dangerous.

3. Recumbent Dumbbell Birds

Key exercise areas: pectoralis major and deltoid muscles. B. Starting position: lie on your back on a flat bench, hold dumbbells in both hands, palms < P > facing each other, push up until your arms are straight and supported above your chest. C. Action process: the two hand-held dumbbells fall to both sides in parallel, and the elbows bend slightly, and the dumbbells fall until the muscles on both sides of the chest feel fully stretched, and the upper arms fall to a level below the shoulder water. When the dumbbell falls, breathe deeply. Exhale when holding the bell and lifting it back to its original position. D. training points: if the dumbbell

falls to both sides, if the arms are in a straight state, it is difficult for the chest muscles to get the feeling of stretching and muscle contraction

4. Upper oblique barbell bench press

The key exercise parts are the upper part of pectoralis major, followed by the deltoid toe and triceps brachii. B. Starting position: supine on a bench with an upper oblique angle of 35-45 degrees. C. Action process: the distance between the hands is slightly wider than the shoulders, and the barbell is supported by the arms at the upper part of the shoulders < P >. Inhale when lowering it above the chest (near the clavicle). When the bar touches the chest, push it up, and exhale when pushing it up. D. Training points: Generally, a wider grip distance is adopted, and the bar is put down at the clavicle. This method makes the chest muscle < P > more powerful.

5. Upward inclined dumbbell bench press

The key exercise area: upper part of pectoralis major, followed by deltoid toe and triceps brachii. B. Starting position: supine on a bench with an upper oblique angle of 35-45 degrees. C. Action process: The dumbbell is held with both arms straight at the upper part of the shoulder. Inhale when lowering it above the chest (

near the collarbone). When you descend to the lowest place, do push-up and exhale when you push-up. D. training points: after practicing the

course, focus on the pectoralis major muscle, so that the pectoralis major muscle is always in a state of tension. Triceps brachii as a secondary supplementary strength.

6. Up-sloping Dumbbell Birds

Key exercise areas: upper chest and deltoid muscle. B. Starting position: Lie on your back on an inclined bench, hold dumbbells in both hands, palms facing each other, and push up until your arms are straight. C. Action process: Two hand-held dumbbells fall to both sides in parallel, with elbows slightly bent, and the dumbbells < P > fall until the muscles on both sides of the chest feel fully stretched. When the dumbbell falls, breathe deeply. Exhale when holding the bell and lifting it back to the original position

. D. training points: if the dumbbell falls to both sides, if the arms are straight, it will be difficult for the chest muscles to feel

stretching and muscle contraction.

7. Flexion and extension of parallel bars

The key exercise areas are mainly the lower part of pectoralis major, followed by triceps brachii and deltoid muscle. B. Starting position: the distance between the two poles is < P > and it is better to be wider than the shoulders. Hold the poles with both hands to form a straight arm to support, chest out and abdomen in, and the legs are straight and close together to relax and droop. C, movement

course: exhale, bend your elbows and bend your arms, and lower your body until your arms bend to the lowest position. Your head should be pulled forward, and your elbows should be stretched out

, so that your pectoralis major can be fully stretched. Inhale immediately, support your arms with the sudden contraction force of pectoralis major muscle, and make your body rise until your arms are completely straight < P >; When the upper arm exceeds the horizontal position of the bar, the hips are slightly retracted, and the trunk is in a posture of "lowering the head and holding the chest". When the arms are extended < P > straight, the pectoralis major muscle is in a state of complete tightening. Repeat the exercise. D, training points: the movement should be carried out slowly, and don't rely on the vibration of the body < P > to complete the movement; Hold up quickly, hold out your chest, raise your head, tuck in your abdomen, and don't shrug your shoulders; In order to increase the training intensity, you can carry out weight-bearing exercises at the waist < P >.

I wish you success in your exercise! ~