Method of widening shoulder

1. "Flat grip push". The best way to exercise pectoralis major is "supine press", which can be practiced with barbells and dumbbells. The method is to lie on your back on a board or stool with shoulder width, hold the barbell with both hands, and put the barbell about 1 cm above the breast nipple. If it's a dumbbell, it should be outside the shoulder. Inhale, hold the bell with the strength of pectoralis major and push it upward until your arms are straight, and make your chest stand up, and your pectoralis major fully contract, then exhale, and your hands slowly return to their original positions. When push-ups, the barbell should move forward slightly in parabola, and when the arms are straight, the center of the barbell should be on the support point of the shoulder joint. When your arms are straight, keep your chest out and shoulders back, so that the pectoralis major is in a state of complete tightening, and your chest cannot be raised. When pushing with a barbell, the grip distance between the hands is generally the middle grip distance, that is, the hands are held outside the shoulders, which mainly develops the lateral abdomen and the lower margin groove of the pectoral muscle. People with a certain exercise foundation can choose a wider grip distance, and the width of the hand is 1~2 the width of the palm. Mainly exercise the middle of the two flanks of the pectoral muscle to make the lateral flank broad and generous. If the grip distance is less than the shoulder width, the force point will be concentrated on the triceps brachii, which becomes an arm movement. When lying on your back on the bench, you should tighten your back, hold your chest out and abdomen in, leave your back from the stool surface, and only touch the stool surface with your shoulders, back and hips, so that your torso forms a bridge shape. This helps to concentrate the strength of pectoralis major. 2. "supine bird." Same posture as above. Grasp the dumbbell with both hands, straighten your arms up and perpendicular to the ground, exhale slowly, control with pectoralis major, and slowly bend your elbows to both sides to the lowest position. Inhale again, contract pectoralis major and raise your hands until your arms are straight. This action is good for the lateral middle part of the developed pectoralis major muscle and has special effects on expanding the chest cavity. 3. "Push-ups". Generally, when doing push-ups, the force points are concentrated on the arm, and the push-ups here need the force of pectoralis major. The main differences are as follows: first, when preparing posture, the shoulder joint should be tilted forward 10- 15 degrees instead of hanging the arm. Secondly, when the arm is propped up, the body rises forward in an arc, so that the chest is pushed forward, and the body is not vertical up and down or backward. Scholars can practice on the ground, and when they are strong, they can make the mat higher, and finally they can carry a burden. 4. "The arms of the parallel bars bend and stretch". If you have parallel bars, you can use this method. Like push-ups, it is generally an exercise of both arms, and a little improvement can exercise the chest. The key point is to straighten your hands on the parallel bars, bend your arms to minimize your body, then stretch your head forward to fully stretch your pectoralis major, and then inhale. When your body is propped up, your hips will shrink back, your upper body will lean forward, and your torso will be in a posture with a chest. In order to increase strength, you can also hang heavy objects around your waist. You can do 3~4 movements, with 8~ 12 movements in each group. If you can't do 8 movements, it means that the load is too heavy and you need to lose weight. If you can easily complete 12, you should increase the burden. Otherwise, the effect is not great. After three months of systematic training, you will generally get obvious results, and obvious protruding muscle blocks will appear on both sides and lower edges of the chest.