The exercise method for underside of the pectoral muscles - a detailed explanation of the technology of downward oblique dumbbells and birds

The lower side exercise method of pectoral muscles - Detailed explanation of the technique of downward slanting dumbbell bird

 　　　The downward slanting dumbbell bird is a classic training of pectoral muscles. Its principle is to use gravity to stimulate different angles of the pectoral muscles through changes in body posture. It is one of the essential movements for trainers. The beauty of the pectoral muscles requires integrity, so such changes will help your pectoral muscles be more coordinated and healthy.

　　Generally speaking, the downward slanting dumbbell bird should be arranged after other chest training (such as bench press). It can also be arranged before other training, or with other movements.

　　Target training area: under the pectoral muscles Side

　　Site 　　Initiating position: Adjust the adjustable flat bench to 30~45 degrees below the horizontal surface. Lie face up on the flat bench, your thighs and upper body close to the surface of the stool, your knees bend, and your feet beneath the mat to maintain stability. Hold a dumbbell in Chinese style (palm relative) each, and extend your arms above your chest. Your arms should be vertical but not locked.

　　Event key points: Inhale, the amount is slightly more than usual. When your arms lower to the outside of your body, hold your breath. Bend the elbows about 20 degrees. When your upper arm is slightly lower than your shoulders or when your shoulders feel strong tension, contract your chest muscles and change direction smoothly. Continue to hold your breath and pull your upper arm back to the vertical position. Exhale after passing the most difficult point or reaching the initial position in the upward process.

　　Extend your arms and your shoulders for a while, and then repeat. During the whole process, keep your arms and shoulders in the same plane.

　　Doing 3 to 4 groups, repeating 12 to 15 times in each group.

　　　Precautions

　　To ensure safety, do not stop at the bottom of the movement. When the downward slant is in a downward situation, more blood will flow into the brain, so keep your arms moving continuously to avoid increasing blood pressure.

　　　The oblique angle under the flat bench will exceed 45 degrees. Further increase the blood flow and blood pressure on the head, so it is very dangerous. It will cause quite high blood pressure

　　　　　　　　　Do not bend your elbows because it will make the movement look more like a press rather than a bird.

　　　　　　　Do not exceed the normal range of movement at the shoulder joint. If the arms are much lower than the shoulder, it will cause additional pressure on the joints, muscles and support frames.

　　　　　　As for this action, the arms and shoulders must be in a straight line. This can make the angle between the arms and the chest less than 90 degrees to ensure exercise of the lower chest.

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