Lying dumbbell press
Target muscle groups: deltoid, pectoralis major, triceps, elbow muscles
Key points: Lie flat on a bench, keep your feet on the ground to keep stable, hold dumbbells with both hands, fists facing each other, and stretch your arms upward
Lying bird
Target muscle group: pectoralis major
Key points: Lie flat on a narrow bench so that your shoulders can move freely, hold dumbbells, stretch your arms upward, and bend your elbows slightly to reduce joint stress
Incline dumbbell press
Target muscle group: pectoralis major, with the front of the deltoid, triceps, serratus anterior and pectoralis minor as the radiating muscles
Key points: Lie on an inclined bench (the inclination angle should not exceed 60 degrees to avoid increasing Add training load to deltoid muscle), elbows slightly bent, hold dumbbells in front
Incline fly
Target muscle group: pectoralis major
Action essentials: Lie flat on an inclined bench with an angle between 45-60 degrees, hold dumbbells, stretch arms upward, or bend elbows slightly to reduce joint stress
Dumbbell supine arm curl upward
Target muscle group: entire pectoralis, long head of triceps, teres major, latissimus dorsi, serratus anterior, rhomboids and pectoralis minor
Action essentials: Lie on a bench with both feet on the ground, hold a dumbbell in both hands, palms attached to the bottom of the dumbbell plate, thumb and index finger around the handle, inhale, lower the dumbbell to the back of the head, elbows slightly bent, return to the starting position and exhale.
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