Inclined horizontal push-up - Tutorial for graphic on-board bench press and inclined horizontal push

Incline bench press, upside bench press, downside bench press tutorial!

　　　Bench press is one of the best ways to develop pectoralis major muscles! You can practice with dumbbells and barbells!

　　　　A bench press that changes the angle will bring unprecedented comprehensive stimulation to your pectoralis muscles!

　　1. Downside bench press!

　　　　Downside bench press!

　　　Downside bench press is a not easy to master, mainly strengthening the lower part of the pectoralis major muscles.

　　　Action tutorial:

　　Start position: Hold a pair of dumbbells with both hands, lie on the downside bench, with the head and back close to the bench, , The head should be lower than the upper body, and fix your feet or legs with the stud legs at one end of the bench. Hold the bell on the outside of the lower part of the pectoralis major muscle, bend the elbows, and the dumbbell head is opposite.

　　　Action process:

　　　　　　　　　　　　　　　　　　　The head should be lower than the upper body, and fix your feet or legs with the stud legs at one end of the bench. Hold the bell on the outside of the lower pectoralis major muscle, flex the elbow, and the dumbbell head is opposite.

　　　　The action should be slightly paused and slowly pulled the bell to the starting position.

　　　　Repeat the above movement until a set of exercises is completed.

　　　Angle: The angle of the inclined plate is controlled between 15-30 degrees. The angle is too large and it is difficult to control, and the pectoralis major muscle cannot be exercised. The axis of the dumbbell is located at the lower part of the pectoralis muscle.

　　　Tip: The position of the downward bend press dumbbell should be placed on the lower chest.

　　　　Skill:

　　　　　　　　＀　＀　＀　＀＀　＀＀＀＀＀＀＀＀＀＀＀＀＀＀� The position of your hands should remain unchanged throughout the movement. When the bell is removed, the upper arm is at a right angle to the upper body until it is roughly parallel to the floor, and the elbows are down to the outside of the upper body instead of clamping on the side of the body. Otherwise, what you are exercising is more triceps than pectoral muscles.

　　　　· Do not rotate your shoulders and wrists when you are raised and removed.

　　· Keep an appropriate distance between the dumbbell head when you are completed, and do not touch each other.

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