Lying on your back, pulling gif on your arms---the classic forgettable action

Lying on the back, flexing the arms upward is a forgotten classic movement, which is one of the effective exercise methods to exercise the entire chest! This movement is generally done by adjusting dumbbells, and some are also practiced with barbells.

Main exercises: the upper and inner sides of the pectoralis major muscle (also exercise the latissimus dorsi, triceps brachii, serrata anterior muscle)

1. Lying on the stool with both legs bent, the legs are slightly wider than the shoulders, the whole soles of the feet are supported on the ground, the chest is straightened and the abdomen is tightened. Bent both arms, cross the inner side of one end of the dumbbell at the top of the head, the palms are facing up, and the dumbbells are drooping.

2. Holding the bell with both hands slowly bent the elbows and fall to the top of the head, the elbows are gradually bent until the upper arm is in The horizontal position, the angle between the large and small arms is about 100 degrees-120 degrees. When the dumbbell drops to the lowest position, use the strength of the pectoralis major and the lats dorsi to lift the dumbbell along the original path until the arms are extended to the chest.

Video teaching:

Precautions:

1. When holding the bell falls, it should be made to slowly descend. Falling too fast can easily cause strap sprains.

2. When pulling up, the upper arm is below the horizontal position, mainly the contraction force of the lats dorsi; when the upper arm exceeds the horizontal position, the force point should be concentrated on the contraction of the pectoralis major.

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