How to practice chest muscles)

Because I was too thin, I posted a post about training my chest muscles and urged myself.

Flat grip push
Action: Lie on the bench, place the barbell on top of the nipple, vertical lifting, chest muscle completely contract static for one second, slow fall.
Note: 1. The time is increased, 2, 3, and 3; 2. When the lifting is performed, the back buttocks are flat with the upper face, and the feet are forced to step down. 3. Breathe and breathe.
Exercise area: chest muscle, triceps, triangle muscle. Wide exercise width, narrow exercise thickness and three.

Upper oblique grip push
Action: The slope of the bench is 30-45 degrees, and the barbell is placed above the chest. The rest is the same.
Exercise part: upper chest muscle, triangle muscle, and three-headed shoulder muscles.

Push down oblique grip
Action: place the barbell on the bench at the bottom of the chest. The remaining items are as follows.
Exercise part: lower chest muscle, third-hand shoulder, triangle, and left abdomen.

Hold birds up
Action: supine bench. the boxing heart is opposite to the dumbbell. straight up and perpendicular to the ground, two feet on the ground; hands fall. elbow tip bend, the dumbbell reaches the horizontal position rest for one second, stretch the thoracic muscle. return from the original path and return to the starting position.
Note: 1. Pull the arm to breathe in, receive the arm to breathe out. 2. Do not hold your hands tight. When you split the arm, tighten your back and concentrate on the chest muscle.

Horizontal Straight arm upper pull
Action: sit on the bench, hold the dumbbell or barbell in both hands. the arms are stretched parallel to the ground, and the feet are flat on the ground or on a bench. stretch your arms to pull up the heavy objects, fall to the lowest point, rest for a second. then, compress the thoracic muscles before going up, and return to the starting position.
Note: 1. Focus on the middle of the bar; 2. Make sure that the action is sufficient.
Exercise part: chest muscle, humerus, neck and back, abdominal rib muscle.