Standing Cable Single Arm Curl with Reverse Grip
A. Key training areas: Mainly toning the biceps and brachialis muscles B. Starting position: Stand naturally, with your feet shoulder-width apart, chest high, abdomen tight, and waist tight. Stretch your right arm straight down and place it at your side, holding one end of the handle with your palm forward. C. Action process: Inhale, bend your elbows and slowly pull the tensioner upwards, place your right hand close to your right shoulder, pause for 2-3 seconds, then exhale, slowly restore, and repeat. D. Training points: When pulling up, the upper body should be kept straight and the elbows should not swing back and forth.
Barbell bench press
A. Key training areas: pectoralis major, deltoid muscles and triceps brachii. The vast majority of champion bodybuilders regard the overhead press as the best exercise for their upper body. B. Starting position: Lie on your back on a flat bench with your feet flat on the ground. Hold the bar with your palms facing upwards, with the distance between your hands slightly wider than shoulder width, and straighten your arms to support the barbell at the upper part of your chest. C. Action process: Open the two straight arms to both sides, slowly bend the arms, and drop the barbell vertically until the horizontal bar touches the chest (approximately above the nipple line). Then push up to the open position and repeat. D. Training points: Do not arch your back and hips or hold your breath. This will cause the muscles to lose control and is dangerous.
Dumbbell bench press
A. Key training areas: pectoralis major, deltoid muscles and triceps brachii. B. Starting position: Lie on your back on a flat bench with your feet flat on the ground. Hold the dumbbells with both palms straight upward. C. Action process: Open the two straight arms to both sides, slowly bend the arms, and drop the dumbbell vertically. When it reaches the lowest point, push up. Exhale when pushing up. Then push up to the open position and repeat. D. Training points: Do not arch your back and hips or hold your breath. This will cause the muscles to lose control and is dangerous.
Parallel bar arm flexion and extension
A. Key training areas: Mainly the lower part of the pectoralis major, followed by the triceps brachii and deltoid muscles. B. Starting position: The distance between the double poles should be wider than the shoulders. Hold the poles with both hands to form a straight arm support, hold the chest up, and draw in the abdomen. The legs should be straightened together and relaxed into a drooping position. C. Action process: Exhale, bend the elbows and arms, and lower the body until the arms are bent to the lowest position. The head should be pulled forward and the elbows abducted to fully lengthen and stretch the pectoralis major muscles. Then inhale, use the sudden contraction of the pectoralis major muscles to support the arms, and raise the body until the arms are completely straight; when the upper arms exceed the horizontal position of the bar, the hips are slightly retracted, and the torso assumes a "lower head and chest" posture. When the arms are straightened, the pectoralis major muscles are completely tightened. Repeat the exercise. D. Key points of training: The movements should be carried out slowly, and do not rely on the vibration of the body to complete the movements; when pushing up, the speed should be fast, the chest should be raised, the head raised, the abdomen should be tightened, and the shoulders should not be shrugged; to increase the training intensity, weight-bearing exercises can be performed on the waist.
Incline barbell bench press
A. Key training areas: the upper part of the pectoralis major, followed by the anterior deltoid and triceps brachii. B. Starting position: Lie on your back on a bench with an incline angle of 35-45 degrees. C. Action process: The distance between the hands is slightly wider than the shoulders, and the arms are straightened to support the barbell at the upper part of the shoulders. Inhale as you lower it to the top of your chest (near the collarbone). When the bar touches your chest, push up and exhale as you push up. D. Training points: Generally, a wider grip is used, and the horizontal bar is placed at the clavicle. This method makes the chest muscles use more force.
Incline dumbbell bench press
A. Key training areas: the upper part of the pectoralis major, followed by the anterior deltoid and triceps brachii. B. Starting position: Lie on your back on a bench with an incline angle of 35-45 degrees. C. Action process: Straighten your arms and hold the dumbbells on the upper part of your shoulders. lower to chestInhale when you are above your chest (near the collarbone). When you reach the lowest point, push up and exhale while pushing up. D. Training points: During the exercise, the main force is concentrated on the pectoralis major, so that the pectoral muscles are always in a state of tension. The triceps brachii serve as secondary supplementary strength.
Lying dumbbell fly
A. Key training areas: pectoralis major and deltoid muscles. B. Starting position: Lie on your back on a flat bench, hold a dumbbell in each hand, palms facing each other, push up until your arms are straight, supporting them above your chest. C. Action process: Hold dumbbells in both hands and drop them to both sides in parallel. Bend your elbows slightly. Drop the dumbbells until you feel a full stretch in the muscles on both sides of your chest, and lower your upper arms below the level of your shoulders. When the dumbbell drops, take a deep breath. Exhale as you lift the bell back to its original position. D. Training points: If the dumbbells are dropped to both sides and the arms are straight, it will be difficult for the chest muscles to feel stretched and contracted.
Standing position with arms pulled down and holding chest
A. Key training areas: Mainly toning the pectoralis major and deltoid muscles. If the grips touch each other high, the upper chest will be toned; if the grips are in the middle or lower part, the middle or lower chest muscles will be toned. B. Starting position: Stand with your feet shoulder-width apart, stand under the tensioner, raise your arms sideways, bend your elbows slightly, and hold the handles of each end of the tensioner with your palms facing down. The direction of the center of gravity should be at a 45-degree angle from top to bottom. (not less than 30 degrees angle). C. Action process: Inhale, lean your upper body slightly forward, and clamp your arms diagonally from top to bottom to your chest in a $&* shape until the handles of the two tensioners touch. Pause for 2-4 seconds, then exhale and restore slowly. Repeat the exercise. D. Training points: Keep the upper body slightly forward at all times, and do not swing back and forth to assist; to fully stretch the chest muscles, the movements must be performed slowly and rhythmically; when completing the movements, both arms use a balanced force to avoid jerking or sudden reduction movements.
Sitting position with arms bent and chest folded
A. Key training areas: pectoralis major and shoulder deltoid muscle group B. Starting position: Sit on the fixed chair of the butterfly trainer, tighten your abdomen, straighten your chest, tighten your waist, keep your upper body upright, and place your two forearms on your shoulders On the pad of the arm resistor, keep the forearm perpendicular to the ground and the upper arm parallel to the ground. C. Action process: Inhale, press your arms toward the middle of your chest at the same time, so that the two separated resistors touch together as much as possible, pause for 2-3 seconds, then exhale, and slowly restore. D. Training points: Pay attention to completing the movements smoothly and calmly, and avoid sudden and sharp clamping movements.
Incline dumbbell fly
A. Key training areas: upper chest and deltoid muscles. B. Starting position: Lie on your back on an inclined bench, hold dumbbells in each hand, palms facing each other, and push up until your arms are straight. C. Action process: Hold the dumbbells in both hands and drop them to both sides in parallel, bend your elbows slightly, and drop the dumbbells until you feel a full stretch in the muscles on both sides of the chest. When the dumbbell drops, take a deep breath. Exhale as you lift the bell back to its original position. D. Training points: If the dumbbells are dropped to both sides and the arms are straight, it will be difficult for the chest muscles to feel stretched and contracted.
***Triceps***
Supine back support
A. Key training areas: biceps, pectoralis major, deltoid, teres major, etc. B. Starting position: Lie on your back with your hands behind your back on a slightly higher stool, your feet on a shorter stool, and the rest of your body suspended in the air. C. Action process: Exhale, relax your shoulders, slowly bend your elbows with your arms, sink your body as much as possible (especially your hips), pause for 2-3 seconds, then inhale, stretch your arms to support your body and restore it. Repeat. D. Training points: When bending and extending the arms, the speed should be moderate and steady, the body should be straight, and the elbows should be pinched inward. Raising the height of the feet or bearing weights can increase the difficulty of training and increase load stimulation.
Lie on your back and pull up with your arms
A. Key training areas: pectoralis major, triceps brachii, serratus anterior and latissimus dorsi. B. Starting position: Lie on your back on the bench, with your head exposed at the end of the bench, the back of your head on the end of the bench, and your feet on the ground for support. Hold the center of the bar with both hands, with the distance between the hands slightly narrower than the shoulders. Put the bells on the ground behind the head with both hands to straighten the lower back slightly. C. Action process: Hold the bell with your arms slightly bent, and pull the barbell up to the top of your chest. Then, bend your arms and lower them along the original path until the barbell is slightly off the ground behind your head (the barbell does not touch the ground). Pull and lift again. Repeat. D. Training points: You can use a heavier weight to do bent-arm pull-ups and compare with straight-arm pull-ups, which will have a greater effect on training.
Standing neck arm flexion and extension
A. Key training areas: Mainly toning the triceps. . B. Starting position: The whole body is upright, holding the barbell in front or behind the hands with both hands, and the upper arms are flexed and fixed on both sides of the head. C. Action process: Inhale, use the elbow joint as the axis, straighten the forearm and lift it up, pause for 2-3 seconds. Then inhale, bend your arms and slowly lower them to the back of your neck, and repeat the exercise. D. Training points: The upper arms must be close to the ears, the elbows should be clamped, the upper arms should be kept perpendicular to the ground, and the tips of the two elbows should be vertically upward. Do not move forward or backward to use force.
Close grip press
A. Key training areas: the inner part of the pectoralis major, the anterior deltoid and the triceps brachii. B. Starting position: Lie prone on a bench with your feet flat on the ground to maintain body balance. Hold the middle of the bar with both hands, 4-6 inches apart, and hold the bell above your shoulders with your arms straight. C. Action process: Slowly bend your arms and lower them until the bar touches your chest. Then push up to the starting position and repeat. D. Training points: The wide-grip bench press mainly exercises the pectoralis major muscles, developing from the inside to the outside.
Seated one-arm neck and back arm flexion and extension
A. Key training areas: triceps brachii. B. Starting position: Sitting on a stool, feet flat on the ground, holding a bell in your right hand, palm forward, straight above the head. The left hand is placed on the left side of the waist. C. Action process: The right upper arm is close to the right ear and is not allowed to move. Hold the bell and drop it in a half-circle to the top of your left shoulder. The lower the bell is, the better. Then, use the contraction force of the triceps of your right arm to lift the bell upwards and restore. Repeat. When doing it alternately with the left and right hands, complete the same number of times. D. Training points: Holding the bell and falling diagonally behind the head has a better training effect than falling directly to the back.
Standing arm extension
A. Key training areas: triceps brachii. B. Starting position: Stand naturally at one end of the bench, bend the upper body forward until the back is parallel to the ground, support the bench with the palm of the left hand, hold a dumbbell in the right hand, bend the elbow, make the right upper arm close to the side of the body and parallel to the back, and the forearm droops . C. Action process: Hold the bell, put your upper arm close to your body, fix the position of your elbow, hold the bell and lift it back and upward until your arm is straight, then slowly lower it back down. Only the forearms move up and down. D: Training points: Adopt the "isolation training principle". When holding the bell until the whole arm is straight, make the triceps brachii contract completely, keep still and count 1, 2, 3 silently, and then put it down to restore.
Standing with arms in front of chest, elbows bent and pressed down
A. Key training areas: triceps and elbow muscles. B. Starting position: Facing the arm strength training machine, stand with your feet apart, your body in a straight-chest and abdominal-tight waist position, bend your arms and hold the handles at both ends of the resistance bar with both hands, and the distance between your hands should be less than shoulder width. Keep the elbow joint close to the side of the body. C. Action process: Inhale, press the resistance bar downward with the forearm to straighten the arm, and pause for 2 to 3 seconds. Then exhale and slowly return. Repeat the exercise. D. Training points: pay attentionThe movement should be stretched and the joints should be close to the side of the body to prevent violent pressure or failure to complete the movement midway. Don't stretch your body forward or backward to use force.