Dumbbells lie on your back and flex your arms and pull up to exercise your chest

Dumbbell lying on the back and pulling upwards has a good exercise effect on the entire chest, and it also has a certain strengthening effect on the triceps, teres major, lats dorsi, serrass anterior muscles, etc.

　　The preparatory position is as follows: lying on the upper back on the surface of the stool, with the head slightly exposed at the end of the stool, the legs bent, the feet slightly wider than the shoulders, the soles of the whole foot are supported on the ground, the waist and back are relaxed, the buttocks are sinking, the chest is straightened and the abdomen is tightened. Both arms are bent, and the hands are crossed to hold the inner side of one end of the dumbbell at the top of the head, with the palms facing up, and the dumbbells droop. If you practice with a barbell, you should take a narrow distance, that is, the distance between the hands is narrower than the shoulders.

　　Dumbell lying on the back and keeps balanced: lying on the bench on the back and keeps a balance, with both feet on the ground, hold a dumbbell with both hands and place it behind the head, and the arms and body are in a straight line. Inhale, lift the dumbbell to the highest point with your chest, and elbows slightly bent. Stay for a while, slowly return to the starting position and exhale.

The action of pulling up the arms with bent and bent back is a little more complicated. Holding the bell with both hands slowly bent the elbow and falls to the top of the head, the elbows gradually bent until the upper arm is in a horizontal position, and the angle between the large and small arms is about 100 degrees-120 degrees. At this time, the pectoralis major muscle should be fully expanded, the chest expands, the abdomen loosens the waist, and the buttocks should be sinking. When the dumbbell reaches the lowest position, use the strength of the pectoralis major muscle and the latissimus dorsi to lift the dumbbell along the original path until both arms are straightened to the chest.

　　Precautions for dumbbell lying on the arms with bent back:

　1. Difficulty of this action If it is larger, it is not advisable to use high-weight exercises to ensure the correct and standard movements.

　　　2. Concentrate your mind and keep your chest exerting force.

　　3. It is mostly used to increase muscle circumference and outline the chest contour, and it is not advisable to be used for endurance exercise.

　　4. When holding the bell, use the strength of the pectoralis major and the lats dorsi to control the dumbbells to slowly drop. If it falls too fast, it is easy to cause strap sprains.

　　5. 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.