What are the three parts of the pectoral muscles Which part of the flying bird and dumbbell plank be

The pectoralis major muscle is mainly composed of the superior, middle, and inferior fascicles.

There is not much difference between these two movements, mainly depending on the posture, the dumbbell flat bench press and dumbbell flat lying bird effect are the same, the main exercises the middle and lower bundle of the pectoralis major muscle and the anterior deltoid bundle. Triceps;

Dumbbell incline bench press and dumbbell incline bird: inferior pectoralis major fascicle.

Dumbbell upward recline bench press and dumbbell upward incline bird: superior pectoralis major fascicle.

I'm going to put it simply, literally, one is a barbell, the other is a dumbbell, the size, weight and shape are different, you can train the chest muscles, the difficulty of the dumbbell is smaller, and the barbell is bigger... Come on, I wish you an early success...

Barbell bench press to train pectoral muscles Dumbbell flying bird exercises the deltoid muscles on both sides of the shoulder.

1. These two movements are trained for exercise.

Du pectoral muscles have zhi very good effect.

As a result, there is no such thing as good or bad.

2. Dumbbell version of the bench press right and dumbbell flying bird are both ways to exercise the pectoral muscles, and there are many variations in the subdivision, dumbbell bench press can take flat dumbbell bench press, inclined dumbbell bench press, dumbbell flying bird is the same, changing the angle of the sleeper can exercise different parts of the chest muscles.

3. For example, the flat bird mainly exercises the outer muscles of the pectoral muscles, while the upper inclined board is the high head and low foot flying bird mainly focuses on the upper half of the pectoral muscles, and the lower inclined board is the lower half of the pectoral muscles, and the effect of the bench press is the same, which depends on which part of the exercise needs to be exercised and make different choices.

4. Barbell bench press can also be used for chest muscle training, which is also a major action for exercising pectoral muscles, and it is recommended to combine training.

At the same time, it is also necessary to do some movements to strengthen the core strength of the body to assist, such as deadlifts, etc., the effect will be better.

Let's practice together, the dumbbells of the bird are not fixed, the muscles exercised are more comprehensive, and you can clamp the inner chest muscles, which is better for shaping the lines. Bench press can be used to increase the weight of the body, which is better for building muscle.

All have effects, but the specific parts of the pectoral muscles are not the same, the bird is mainly to train the inner chest part, the bench press to train the pectoralis major muscle, and the lying down and reclining bench press to train the upper chest and lower chest respectively.

I'm Johnny, and today I'm sharing with my friends about the chest problem, my friend's question: dumbbell bench press, where do birds train their chest muscles?

When doing these two movements, is it possible that the seam in the middle of the pectoral muscles is hot to prove that you are doing it right? If the middle seam is not hot, is the action not standard? ）

A: Whether it is a bench press or a bird, there are different angles, and the parts of the exercise are also different. Flat bench press, flat bird, flat dumbbell bench press, and flat dumbbell flying bird all train the whole chest, but the focus is on the middle of the pectoral muscles.

Incline dumbbell bench press and dumbbell flying birds are mainly in the lower part of the chest. First of all, I want to talk about dumbbell bench press, which is divided into dumbbell incline bench press, dumbbell plate bench press, and dumbbell incline bench press. The same goes for birds, there are upward oblique birds, flat birds, and downward oblique birds, and different angles are different for the part of the pectoral muscles.

First of all, do you do these two movements, is there a heat in the middle of the pectoral muscles? It's not that this is used as a measure, as long as the pectoral muscles are congested, it's not that the middle is how and how it is. The resistance at this time is supported by the bones of the arm, because the resistance is on the same vertical line as your fulcrum, the shoulder joint.

Whether it's a barbell, a dumbbell bird, or a bench press, the weight is a resistance weight, and the direction of the main force of resistance weight training is always vertically downward. When you are doing a bench press, the arm resistance and the shoulder joint are the fulcrum, and the distance between the resistance and the fulcrum is the upper arm distance, and this distance is the lever.

But when you push the dumbbell up to the top and your arms are straight and perpendicular to the ground, the resistance is gone for the pectoral muscles. The higher the dumbbell is pushed, the less resistance it will have.

If you want to feel a more pronounced sensation in the middle of the pectoral muscles, this resistance should be sustained to achieve this purpose. Then doing the chest clamping of the instrument, or the chest clamping of the gantry rope, may achieve the purpose you want to achieve.

Today I will share with you here, I am the instructor of IPTA International Fitness Trainer Academy: Johnny, friends who like fitness can ****, you have better suggestions, you can also leave a comment!

Don't forget to like it if it helps! Thanks for the support and will share it next time!

4 sets of a single action are sufficient, and a maximum of one heavy group can be added. Theoretically, no matter how many sets you do for the same movement, you won't requisition more muscle fibers, that is, you won't get more muscle fibers tired. So usually, 4 sets of one movement are sufficient.

The movements in each group are generally 8 to 12. The requirement is to ensure that each set of movements is done with a strong sense of exhaustion. The rest between sets is adjusted within 30 seconds and 3 minutes.

The interval between training sessions should be at least 48 hours. If you do this, 2 to 3 times a week is enough.

It is best to do both bench press and bird, as they have different effects. The bench press helps to increase the dimension of the pectoral muscles, and the bird can help to thicken the pectoral muscles and develop the chest groove. Therefore, if the bench press is supplemented with birds, the effect will be better.

In fact, it is not difficult for students to squeeze 40 minutes out every day to exercise, which can not only strengthen the body, but also relieve stress. Reading all the time is not necessarily good.

The muscles are exercised, so the effect is basically the same, but the dumbbell bench press is more balance-oriented. Dumbbells will be slightly more difficult than barbells, and novices are recommended to do them from the bench press with a barbell.

Barbell lying thickens the pectoral muscles, and dumbbell bench press exercises the middle seam of the pectoral muscles.

With the same weight, the standard movement makes the dumbbell bench press more effective, the distance traveled is longer, and the dumbbell can be closer to the chest.

The barbell can push out a lot of weight, and the muscle blocks can be quickly trained, and the barbell can be used as a whole.

Dumbbells are more flexible, which can train the muscle lines and make your muscles more visible.

Hello, both of these exercises you mentioned are about building the pectoral muscles. The difference is in the strength used, so it's good to choose the fitness equipment that suits you.

Barbells can increase the maximum weight, and dumbbells can practice coordination.

It's all about training the pectoralis major muscle, no difference!

Dumbbells have an inward tendency when they are lifted upwards, so it's a good way to train the muscles on the inside of the chest!

pectoralis major, deltoid, and triceps.

The dumbbell bench press is to hold the dumbbells and push them up, with the elbows adducted and the elbows clamped at the same time. The dumbbell is slightly forward at the same time upward, showing a parabolic trajectory. With both arms straight, the weight of the dumbbell is close to the support point of the shoulder joint.

But don't just sit on the shoulder joint support point, which will allow the bones to support the weight of the dumbbell (this situation where the weight is supported by the bones rather than the muscles is called "locking"), causing the pectoral muscles to relax and affect the effectiveness of the exercise. Then, open the two straight arms to the sides, slowly bend the arms, and the dumbbells fall vertically, and when they fall to the lowest point, they do an upward push action. Repeat.

It is the best movement for training the pectoral muscles, and it is also the most popular movement for many bodybuilding enthusiasts, and most trainers focus on the barbell bench press - it is indeed the best movement for training the upper body.

It is the latissimus dorsi, and arm strength (forearm and hindarm). It is better to add one more item to separate it outward.

What is a Flat Dumbbell? It should be the outside.