There are many movements to practice pectoral muscles, such as bench press, push-ups and rope pulldowns, which have a good exercise effect on top of exercising pectoral muscles. We are in the action, mastering the skills of the action, so that the efficacy of the action will be greater, today we will take the upward sloping dumbbell flying bird as an example, to introduce you to its 3 skills, better let your pectoral muscles to achieve breakthrough growth.

The first skill analysis: the impact of the angle of the chair size on the training effect

When we do upward slant dumbbell flying bird this action, often lying on the inclined chair, some fitness friends will say, the greater the angle of the inclined bench the better, the actual this is the wrong understanding, our angle increases, the stronger the force of stimulation of the shoulders, weakening the degree of chest stimulation, the exercise effect will cause a great impact.

The second technique: when at the lowest point of the movement, the movement should not be too exaggerated

In strength training, the movement to the maximum will make the muscle contraction force and tension become larger, which will bring benefits to our exercise, but in the training of the flying bird, if when the dumbbell descends to the lowest point, so that the muscle contraction force and tension increases, so that the pressure on the shoulder will be enhanced, long-term exercise, it will bring great damage to the shoulder.

The third skill analysis: master the correct grip bell skills

Some people think that the dumbbell is the start of the movement when it goes up to the high point, and some think that the dumbbell is the start when it is at the sides of the body. So I'm going to analyze the movement today with the lowest and highest points. We hold the dumbbells in our palms at the lowest point, keeping the palms facing upward, and when the dumbbells land downward, there will be a strong pull on the chest, and the stimulation of the chest is increased, and the effectiveness of the exercise muscles will be obvious.

Here we revisit again the classic movements of the upward inclined dumbbell flying bird.

1, adjust the angle of the seat, in order to make the stimulation of the pectoral muscles improve, we adjust the seat to 30 degrees, if the adjustment is large, it will make the shoulder deltoids stimulated by the degree of enhancement, while the stimulation of the pectoral muscles weakened.

2, the action of the preparatory movements: body supine on the inclined chair, hands holding dumbbells placed directly above the shoulders, feet full feet on the ground, shoulder blades contracted backwards, so that the back is close to the back of the chair, contraction of the abdominal muscles to keep the neck straight.

3, the course of action: dumbbell upward movement, so that its movement route is triangular, when the dumbbell touches above the chest, the peak contraction for 1 second, the pectoral muscles to have a strong sense of squeeze, and then slowly lower the dumbbell, back to the initial position.

4, training intensity: it is recommended to do about 3 groups, each group do 10 times, to continue the action, in between can not rest.