Red position.
If there is a dumbbell, it is a bird.
A supine bird.
This action directly exercises the chest muscles, and you can lie on your back, recline on your back or recline on your back.
Starting posture
Lie on your back on the bench, fists facing each other, holding dumbbells; Arms straight up and perpendicular to the ground, feet flat on the ground.
Action process
Hands are vertical to both sides, elbows are slightly bent until they can't be lower. Hold still for one second, let the pectoralis major fully stretch, and then turn your arms up from both sides to the starting position.
Breathing method
Inhale when your arms are apart and exhale when you return.
Pay attention to key points
Don't hold your hand tightly. When you spread your arms apart, you should tighten your back muscles. Ideas focus on the contraction and extension of pectoralis major.
If the animation can't be passed, it won't be passed.
Similar movements, and barbell bench press.
Because barbells have the largest weight, this effect is the best. If conditions permit, this one should be adopted.
The position of lever take-off and landing must be placed on the pectoral muscle to be trained (down to the diaphragm and up to the clavicle). Chest training should be from bottom to top, from wide to narrow, that is, first practice the lower chest (reclining), then the middle chest (reclining), and then the upper chest (reclining). Hold the bar wide first, then middle and then narrow. Wide grip exercises chest muscle width, while narrow grip exercises chest muscle height (thickness).
Regarding reclining stools, reclining and reclining (20-30 degrees) and reclining short stools, when only the upper back touches the stool surface, the chest can stand up and the unit pressure can be increased.
The upright bench (30-45 degrees) can make the upper chest stand up to a horizontal position and make the barbell act vertically on the upper chest muscles.
Breathing method
Inhalation during exertion can increase the amount of myoglobin and glycogen for energy storage, and make muscle capillaries larger, which is beneficial to exertion. If you exhale during exertion, you will be deprived of oxygen, muscle glycogen will be insufficient, muscle strength will be reduced, and the number of muscle fibers participating in exertion will also be reduced.
Insufficient "burning" of muscle glycogen will also produce more lactic acid, which will make muscles sore and tired. Therefore, the correct bench press breathing method is to inhale when the barbell is pushed up and exhale when the barbell is put down.
Speed mastery
Use fast contraction (1-2 seconds) and slow expansion (2-4 seconds).
It is in contradiction with Wade's law of slow and continuous tension (forced contraction time is 4 seconds and reduced extension time is 2 seconds).
The expert's experience is that the reduction time is the same as the contraction and lifting time (2-3 seconds). If the lifting speed is too fast or too slow, the lifting weight is not suitable.
……
If you just practice by yourself, there is no equipment. Then there is the easiest one to get.
push-up
Push-ups are a good way to exercise, not only the pectoralis major, but also the core muscles and limbs. But it must be standard.