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A. Focused exercise areas: Pec major, deltoid, and triceps. Most champion bodybuilders consider the incline push-up as the best upper body exercise. B. Starting position: Lie on a flat bench press, with your feet flat on the ground. Hold the bar with your palms facing up, with a slightly wider distance than your shoulders, and extend your arms to support the barbell at the upper chest. C. Movement process: Spread your arms to the sides, slowly bend your arms, and let the barbell fall vertically until the bar touches your chest (approximately above the nipple line). Then push it up to the starting position and repeat. D. Training points: Do not arch your back or hold your breath, which will make the muscles lose control and is dangerous.

Dumbbell Bench Press
A. Focused exercise area: Chest muscles, deltoids, and triceps. B. Starting position: Lie on a flat bench press, with your feet flat on the ground. Extend your hands straight up to hold the dumbbells. C. Movement process: Spread your arms to the sides, slowly bend your arms, and let the dumbbells drop vertically to the lowest point. When you reach the lowest point, perform the bench press, exhale. Then push up to the starting position and repeat. D. Training points: Do not arch your back or hold your breath, which will make the muscles lose control and is dangerous.

Dual bars with both arms
A. Focused exercise area: Mainly the lower part of the pectoralis major muscle, followed by the triceps brachii and deltoid muscles. B. Starting position: The distance between the double bars should be wider than the shoulders, with both hands holding the bar in a straight-arm support, chest expanded, abdomen contracted, and legs straightened and relaxed, hanging down. C. Movement process: Exhale, bend the elbow and bend the arm, until the arms are bent to the lowest position, the head should be pulled forward, the elbows should be spread out, and the pectoralis major muscle should be fully stretched. Then inhale, with the sudden contraction force of the pectoralis major muscle to support both arms, making the body rise until both arms are completely straight; when the upper arm exceeds the horizontal position of the bar, the hips slightly retract, and the trunk is in the posture of "bending the head and chest". When both arms are straight, the pectoralis major muscle is in a completely tightened state. Repeat the exercise. D. Training points: The movement should be performed slowly, and do not use the body's vibration to complete the movement; when supporting, the speed should be fast, chest should be straight, head should be raised, abdomen should be contracted, and shoulders should not be hunched; to increase the training intensity, you can practice with weight on the waist.

Incline Dumbbell Press
A. Focused exercise area: The upper part of the pectoral muscles, followed by the front deltoid and the triceps brachii. B. Starting position: Lie on the bench with an incline angle of 35-45 degrees. C. Movement process: Keep your hands slightly wider than your shoulders, with both arms straight to support the barbell at the upper part of the shoulders. Inhale when you lower the bar to the upper chest (close to the clavicle). When the bar touches the chest, perform the push-up motion, exhale during the push-up. D. Training points: Generally, a wider grip is used, with the bar lowered to the clavicle, which makes the chest muscles work harder.

Incline Dumbbell Press
A. Focused exercise area: The upper part of the pectoral muscles, followed by the front deltoid and the triceps brachii. B. Starting position: Lie on the bench with an incline angle of 35-45 degrees. C. Movement process: Hold the dumbbells straight with your arms at the upper part of your shoulders. Inhale when you lower to the upper chest (close to the clavicle). When you reach the lowest point, perform the push-up movement, exhale when pushing up. D. Training points: During the exercise process, the main force will be concentrated on the pectoral muscles, keeping the pectoral muscles in a tense state. The triceps brachii will serve as a secondary supplementary force.

Flat Dumbbell Fly
A. Focused exercise area: Chest muscles and deltoids. B. Starting position: Lie on a flat bench press, holding dumbbells in both hands with palms facing each other, pushing up to straighten the arms, supporting above the chest. C. Action process: Hold dumbbells parallel to the sides and lower them slightly bent at the elbows, feeling a full stretch of the chest muscles on both sides when the dumbbells reach the bottom, and lower the upper arms to a level lower than the shoulder. When the dumbbells are lowered, deeply inhale. Exhale when holding the dumbbells back to the original position. D. Training points: If the arms are straight when the dumbbells are lowered to the sides, it will be difficult to feel the stretch and contraction of the chest muscles.

Standing with arms side-pulling and clasping the chest
A. Focused exercise area: Mainly to build up the pectoralis major and deltoids. The position where the handles meet is high, which builds the upper chest; the position of the handles in the middle or lower part builds the middle chest or lower chest muscles. B. Starting position: Stand with feet apart, as wide as the shoulders, with the body standing below the pull-up machine, with both arms raised sideways, with the elbows slightly bent, holding the handles of the pull-up machine with both hands facing down. The direction of the center of gravity should be downward at a 45-degree angle (not less than 30 degrees). C. Movement process: Inhale, lean slightly forward, and pull the arms down diagonally from above to the chest in an "X" shape until the handles of the two pull-up machines meet. Pause for 2-4 seconds, then exhale and slowly return to the starting position. Repeat the exercise. D. Training points: The upper body should always maintain a slight forward lean, and no swinging should be used to assist; fully stretch the chest muscles, and the movement should be slow and rhythmic; when completing the movement, both arms should be equally strong, preventing sudden pulling or sudden return movements.

Sitting with arms bent and chest clamped
A. Focused exercise area: Pec major muscles and shoulder triangular muscles. B. Starting position: Sit on the fixed chair of the butterfly training machine, absorb the abdomen, straighten the chest, tighten the waist, and keep the upper body upright. Place both forearms on the cushion of the forearm resistance device, with the forearms perpendicular to the ground and the upper arms parallel to the ground. C. Movement process: Inhale, and forcefully press the two arms to the middle to clasp the chest, making the two separated resistance devices as close as possible, pause for 2-3 seconds, then exhale, and slowly reduce. D. Training points: Pay attention to smooth and calm completion of the action, and prevent sudden violent clamping movements.

Incline Dumbbell Fly
A. Focused exercise area: Upper chest and deltoids. B. Starting position: Lie on a slant bench press, holding dumbbells in both hands with palms facing each other, pushing up to straighten both arms. C. Movement process: Hold dumbbells in both hands and move them parallel to the sides, with elbow slightly bent. When the dumbbells fall to the point where you feel a sufficient stretch in the sides of the chest muscles, deeply inhale. Exhale when holding the dumbbells back to the original position. D. Training points: If the arms are straight when the dumbbells are moved to the sides, it will be difficult to feel the stretch and contraction of the chest muscles.

***Triceps***
Superman
A. Focused exercise areas: Biceps brachii, pectoralis major, deltoid, and large rotator muscles, etc. B. Starting position: Lie down on your back, with your hands supporting yourself on a slightly higher bench, your feet on a lower bench, and the rest of your body suspended in the air. C. Movement process: Exhale, relax the shoulders, slowly bend the elbows of both arms, and sink the body as much as possible (especially to sink the buttocks), pause for 2-3 seconds, then inhale, and use force to extend the arms to support the body and return to the original state. Repeat the exercise. D. Training points: The arm flexion and extension should be steady at a medium speed, the body should be straight, and the elbows should be clamped inward. Increasing the height of the feet or the weight can increase the difficulty of the training, and increase the load stimulation.

Supine Bicep Curl
A. Focused exercise areas: Pec major, biceps, trapezius, and latissimus dorsi. B. Starting position: Lie on a bench with your head slightly exposed from the end of the bench, the back of your head resting on the end of the bench, and your feet on the ground to support you. Hold the barbell in the center with your hands slightly narrower than your shoulders, and place the barbell behind your head on the ground, slightly propping up your lower back. C. Movement process: Hold the barbell with slightly bent arms, pull it up to the upper chest. Then, bend your arms and lower it back to the barbell slightly off the ground (the barbell does not touch the ground). Then, pull it up with force. Repeat the exercise. D. Training points: You can use a heavier weight for bent-arm pulls and compare straight-arm pulls to get a better training effect.

Standing Neck Extension with Arm Flexion
A. Focused exercise area: Mainly to build up the triceps brachii. B. Starting position: Stand upright with the whole body, hold the dumbbells with both hands in a normal or reverse grip, and fix the upper arms at the sides of the head. C. Action process: Inhale, take the elbow joint as the axis, and forcefully straighten the forearm to raise it, pause for 2-3 seconds. Then inhale, bend the arm slowly back to the original position behind the neck, and repeat the exercise. D. Training points: The upper arm must be tightly against the ear, the elbows must be clamped together, the upper arm must maintain a vertical position with the ground, the tips of the elbows must be vertically upward, and do not move to borrow force in front or back.

Narrow Grip Pushdown
A. Focused exercise area: The medial portion of the pectoralis major, the anterior deltoid and the triceps brachii. B. Starting position: Lie face down on a bench, with both feet flat on the ground to maintain balance. Grasp the barbell in the middle with both hands, with a distance of 4-6 inches, and extend both arms to support the barbell above both shoulders. C. Movement process: Bend both arms slowly to lower the barbell to touch the chest. Then push up to the starting position, and repeat the exercise. D. Training points: The wide grip bench press mainly exercises the pectoralis major, developing from the inside to the outside.

Sitting single-arm neck-behind bicep curl
A. Focused exercise area: Triceps brachii. B. Starting position: Sit on a bench with your feet flat on the ground, hold the dumbbell in your right hand with your palms facing forward, and extend it above your head. Your left hand supports it on the left side of your waist. C. Movement process: The upper arm of the right arm should be tightly beside the right ear, and it is not allowed to move. Hold the dumbbell to fall in a semi-circle arc to the upper left shoulder, and the lower the dumbbell is better. Then, with the contraction force of the right arm's triceps brachii, hold the dumbbell to lift up and return. Repeat the action. When alternating left and right hands, you need to complete the same number of times. D. Training points: The training effect of holding the dumbbell to fall to the back diagonal line is better than directly falling to the back.

Dorsal-Lying Arm Curls
A. Focused exercise area: Triceps brachii. B. Starting position: Stand naturally at one end of the bench, bend forward to a parallel position with the back to the ground, with the left palm supporting on the bench and the right hand holding a dumbbell, with the elbow bent, making the upper arm close to the side and parallel to the back, with the forearm hanging down. C. Movement process: Hold the dumbbell, keep the upper arm close to the body, fix the elbow position, raise the dumbbell to a fully extended arm, and then slowly lower it to the original position. Only the forearm moves up and down. D: Training points: Adopt the "isolated training principle", when holding the dumbbell to a fully extended arm, make the triceps brachii contract completely, maintain a static position and count 1, 2, 3, and then lower it to the original position.

Standing with arms bent at the elbows and pressing down in front of the chest
A. Focused exercise area: the triceps and elbow muscles. B. Starting position: Stand with feet apart in front of the bicep training machine, with the body in a posture of chest-expanded, abdomen-tightened, and waist-tightened. Bend the arms and tightly grip the handles at both ends of the resistance bar, with a distance between the hands smaller than the shoulder width. The elbow joints should be tightly against the side of the body. C. Movement process: Inhale, and press the resistance bar down with force to make the arm straighten, pause for 2-3 seconds. Then exhale, slowly reduce. Repeat the exercise. D. Training points: Pay attention to the action to be relaxed, the elbow joints should be tightly against the side of the body, prevent the sudden pressure or pressure to the halfway failure. The body should not stretch forward or backward to borrow force.

Shoulder and Back Muscle Exercise

Wide Grip Pull-ups
A、Focused exercise area: Back muscles and shoulder muscles. B、Start position: Hang from the bar with both arms, with a wide grip, and hold the bar with a straight grip, allowing the lower back and abdomen to relax, fully stretching the back muscles, and raising the two legs with a bent position. C、Action process: Inhale, concentrate the contraction force of the back muscles, and pull the bar up to the neck with bent arms, approaching or touching the bar, pausing for 2-3 seconds. Then exhale, control the body's slow descent with the contraction force of the back muscles. Repeat the exercise. D、Training points: During the action process, do not swing the body back and forth to use inertia for assistance; when the whole body is hanging down, the shoulder blades should relax. Allow the back muscles to fully stretch.

Dumbbell Rows
A. Focused exercise area: Mainly exercises the largest muscle group in the upper back - the latissimus dorsi, followed by the trapezius, infraspinatus, straightening the spine, the posterior deltoid, biceps brachii, and the forearm effectively. B. Starting position: Stand with feet wide, the upper body bends forward to be parallel to the ground, and the knees are slightly driven to ensure that the lower back muscles are not tense. The palms of both hands are inward, with a distance equal to the width of the shoulders, and both arms are hung straight with the barbell. C. Movement process: Move the upper arms to the sides, lift the barbell close to the body until it contacts the upper abdomen, and then slowly lower and reduce it to the original state, and repeat the action. D. Training points: Most athletes practice this movement with a wider grip, which stimulates different muscle groups. When lifting the barbell, you should feel the contraction of the back muscles, not just lifting the weight up.

Prone Plank
A. Focused exercise area: Mainly the muscular groups such as the iliocostalis lumborum. B. Starting position: Lie on a mat or horse saddle with the upper body bent forward, the feet fixed, and the hands holding the head or shoulder barbell. C. Action process: Inhale, slowly bend the upper body forward, and then use the strength of the back and waist muscles to straighten up, return to the original position, and then naturally breathe. Repeat the exercise. D. Training points: During the action process, the back and waist must always be straight, no loosening the waist, chest, or hunching the back; when the upper body is bent forward, try to move slowly, and avoid suddenly bending the body quickly to prevent muscle injury in the back and waist.

Standing with weight on the shoulders, bending forward
A. Focused exercise area: Mainly to build the gluteus maximus and other key muscle groups. B. Starting position: Place the feet with dumbbells behind the neck and shoulders, straighten the chest, absorb the abdomen, tighten the waist, and the hands must firmly hold the barbell, maintaining a straight body posture. C. Movement process: Inhale, slowly bend the upper body forward until the back and waist are level with the ground. At this time, the buttocks should move backward, and the center of gravity of the body should be behind the heels. Pause for 3-4 seconds. Then, with the power of the back and waist muscles, stand up and return to the original position. After returning, breathe naturally. Repeat the exercise. D. Training points: Throughout the movement, the back and waist must always be straight, and the waist must not be relaxed, the chest must not be bowed, and the back must not be arched; when the upper body bends forward, try to move slowly, and avoid suddenly bending the body quickly to prevent muscle injury in the back and waist.

Seated Lat Pull
A. Focused exercise area: posterior deltoid, trapezius, upper back muscles, and biceps. B. Starting position: Sit on the fixed seat of the back pull machine, holding the handles at both ends of the crossbar with both hands. C. Movement process: Inhale, pull the crossbar vertically from the top down to the level of the neck and shoulders, pause for 2-3 seconds. Then exhale, slowly return along the original route. Repeat. D. Training points: Pay attention to balance the use of both arms during the movement, prevent sudden pull or uncontrolled sudden return. Use a wide grip to hold the handles. You can also practice the neck pull method, that is, pull the crossbar to the chest when pulling.

Sit-up Neck-down Pull
A. Focused exercise area: Front deltoids, trapezius, upper back muscles, and biceps. B. Starting position: Sit on the fixed seat of the back pull machine, holding the handles at both ends of the crossbar with both hands. C. Movement process: Inhale, pull the crossbar vertically from above the head to the chest, pause for 2-3 seconds. Then exhale, slowly return along the original route. Repeat. D. Training points: Pay attention to balance the use of both arms when completing the action, prevent sudden pull or uncontrolled sudden return. Use a wide grip to hold the handles. You can also use the pull method behind the neck to practice.

Downward-leaning, straight-grip pull
A、Focused exercise area: the upper and middle parts of the latissimus dorsi muscles. B、Start position: Stand with your feet apart on the "T"-shaped rowing machine, with your legs straight and your chest straightened, and your waist sunken, with your arms straight and firmly grasping the handles of the "T"-shaped bar. C、Action process: Exhale, use the contraction force of the latissimus dorsi muscles to lift the "T" bar to the chest and abdomen, pause for 2-3 seconds. Then exhale, hold the bar slowly and return to the original position. D、Training points: When lifting the "T" bar, the arms should be close to the side of the body, and the upper body should always maintain a straight chest, which is beneficial to the contraction of the latissimus dorsi muscles. When lowering to the arms hanging, the scapulae should relax, allowing the latissimus dorsi to fully stretch, but the "T" bar cannot touch the ground. During the action process, the body should not rise and fall to borrow force.

Front-wide grip pull-ups
A、Focused exercise area: Back muscles and shoulder muscles. B、Start position: Hang from the bar with both arms, with a wide grip, and hold the bar with a straight grip, allowing the lower back and abdomen to relax, fully stretching the back muscles, and raising the two legs with a bent position. C、Action process: Inhale, concentrate the contraction force of the back muscles, and pull the bar up to the collarbone at the front of the neck, approaching or touching the bar, pause for 2-3 seconds. Then exhale, control the body to slowly lower and return using the contraction force of the back muscles. Repeat the exercise. D、Training points: During the action process, the body should not swing back and forth to use inertia for assistance; when the whole body is hanging down, the shoulder blades should relax. Allow the back muscles to fully stretch.

***Biceps Brachii Muscle***

Sit-ups with Curls
A. Focused exercise area: Biceps B. Starting position: Sit or lean forward, with one hand holding a dumbbell hanging down on the inner side of one leg, and the other arm naturally bends the elbow, with the palm or elbow resting on one thigh. C. Movement process: Hold the dumbbell and slowly bend the elbow to raise it to the chest, with the upper arm not moving, tightly adhering to the inner side of the thigh. D. Training points: Do not relax the lumbar and back when holding the dumbbell. When the dumbbell is bent to the chest, make the biceps as tight as possible, and maintain a static state for 3 seconds. Then, slowly lower it. You can also perform in a standing position.

Dumbbell Curl
A. Focused exercise area: mainly the biceps brachii, followed by forearm muscles. B. Starting position: Stand naturally, palms facing forward, with a width equal to the shoulder, and throughout the movement, the upper arms remain alongside the body, with the barbell hanging in front of the legs. C. Movement process: Using the elbow joint as the pivot, the forearm is bent into a semi-circle shape from in front of the legs to in front of the shoulders. Then, slowly return it to the front of the legs along the original path. D. Training points: When the barbell is bent, the upper arm is not allowed to move. At the same time as lifting the barbell, slightly arching the trunk back will be more effective. After bending to a complete contraction, the barbell is returned along the original path. The lowering action should be slower, and when the barbell is lowered to the original position, the forearm should be dropped and straightened. Each trial must be fully extended and completely contracted.

Sitting with arms reversed and bent at the elbows
A. Focused exercise area: Mainly to build the biceps and other flexion muscles of the elbow. B. Starting position: Sit on a fixed bench with the body slightly forward, extend both arms on the slant board, making the armpits at the upper edge of the slant board, with fists facing forward, holding dumbbells with both hands as wide as the shoulders. C. Action process: Inhale, use the elbow joint as the axis to exert force to bend and lift the dumbbells to the near the clavicle, pause for 2-3 seconds, then exhale, relax the arms and restore, repeat the exercise. D. Training points: When bending the arms to lift, the upper arm should remain still, and when extending the arms, it should be slow and fully straightened. Due to the limitation of the slant board, it is impossible to borrow the strength of other parts of the body, so the training effect on the biceps is significant. However, for beginners in bodybuilding, it is not suitable to do this exercise at the beginning. Those who have reached the primary exercise level or have the primary training level can do this exercise.

Standing Dumbbell Hammer Curl
A. Focused exercise area: Mainly to build up the brachial muscles and the biceps muscles. B. Starting position: Stand or sit with your arms straight and hanging naturally, holding the dumbbells with your palms facing forward. C. Movement process: Simultaneously bend the upper arms to lift the dumbbells with the elbow as the axis, tighten the upper and forearms, pause for 2-3 seconds, then exhale, slowly lower the dumbbells back to the side of the body, and repeat the exercise. D. Training points: When performing the preacher curls, the upper arms should be fixed and the wrist should be straight, without relying on the inertia of the upper body movement.

Standing Pull-up Machine Single-Arm Reverse Grip Bicep Curl
A. Focused exercise area: Mainly to build up the biceps and brachialis. B. Starting position: Stand naturally, with feet spaced as wide as the shoulders, chest straightened, abdomen tightened, and waist tightened. Extend the right arm straight down to the side, palm facing forward, holding one end of the handle. C. Movement process: Inhale, bend the elbow slowly to pull the pull-up machine up to the right shoulder, pause for 2-3 seconds, then exhale, slowly reduce, and repeat. D. Training points: When pulling up, the upper body should maintain a straight line, and the elbow should not sway forward and backward.

Sitting Dumbbell Alternating Curls
A. Focused exercise area: Biceps B. Starting position: Sit on one end of the bench, holding dumbbells in both hands, with the weights hanging by your sides. C. Movement process: Bend one hand holding the dumbbell to the front of the shoulder, then slowly lower it, while simultaneously bending the other hand holding the dumbbell. Alternate bending the hands to perform the curls. D. Training points: Some bodybuilding champions prefer to start with palms facing down. When bending, they rotate their wrists outward to the front of the shoulder. When lowering, they rotate back to the original position. They believe that this method of training is more effective.

***Deltoid Muscle***

Attention and Push-up
A. Focused exercise areas: mainly the deltoids and triceps, followed by the pectoralis major, trapezius, and back muscles. B. Starting position: Hold the barbell with both hands, with a width equal to the shoulder, and lift it to the shoulders, with palms facing up. C. Movement process: Push the barbell close to the face and lift it to full extension at the top of the head. Then, slowly lower it back to the shoulders and repeat the movement. D. Training points: When pushing up, the upper body should not lean back. It is best to wear a weightlifting belt around the waist to practice. Additionally, do not hold your breath during the push-up.

Dumbbell Press
A. Focused exercise area: This movement targets the large muscle groups in the upper part of the trunk. For example: deltoids, trapezius, pectoralis major, triceps, and the upper back muscles. B. Starting position: Hold the dumbbells in both hands at the sides of the head. C. Movement process: Lift the dumbbells vertically until both arms are straightened, and then slowly lower them back to the starting position. D. Training points: The grip of dumbbells offers greater freedom compared to barbells.

Bending Side Raise
A. Focused exercise area: the posterior deltoid and the upper back muscles. B. Starting position: Stand with feet apart at shoulder width, hold the dumbbells with palms facing each other, bend the upper body forward to be parallel to the ground, and the legs are slightly bent, so that the lower back does not feel tight. C. Movement process: Hold the dumbbells to raise to the sides until the upper arm is parallel to the back (or slightly beyond), pause for a moment, and then lower the dumbbells to restore. Repeat the action. D. Training points: If you bend the elbow and wrist slightly when holding the dumbbells to the sides, you will feel that the deltoid muscle group can obtain better contraction. Throughout the entire movement process, the focus should be on the contracted muscle group.

Side Raise
A. Focused exercise area: The lateral middle bundle of the deltoid muscle. B. Starting position: Stand naturally, holding dumbbells in both hands, hanging down in front of the body, with the elbows slightly bent, and the fists facing forward. C. Movement process: Raise the dumbbells simultaneously to both sides until they reach the position as high as the head. Then, slowly return to the original position along the original route and repeat. D. Training points: During the holding of the dumbbells, make the elbows and wrists always slightly bent, which is more effective for the contraction of the deltoid muscle. When the dumbbells are raised to both sides, simultaneously make the wrist turn up to slightly higher than the thumb, until it reaches the highest position. When the dumbbells fall, the wrist returns to the original position.

Standing rowing
A. Focused exercise areas: the deltoids and trapezius, followed by the biceps and forearm. B. Starting position: Stand naturally, with the palms facing forward and holding the barbell in the middle, with a distance of 6 inches between the arms, and let them hang down in front of the legs. C. Movement process: Hold the barbell slowly and bring it close to the body, with the elbows always above the hands as you lift it. Continue until you lift it to a near-horizontal position in front of the neck, pause for a moment. Then, slowly lower it back to the original path and let it hang down in front of the legs. Repeat the exercise. D. Training points: Each time you lower the barbell, slow down, and when you lift it, slow down even more than when you lower it, which will lead to better training effects.

"Front Raise" with Dumbbells or Barbell
A. Focused exercise area: Upper chest and front deltoid. B. Starting position: Stand naturally, holding dumbbells or barbells in each hand, hanging down in front of the legs. C. Movement process: Lift the dumbbells or barbells forward and upward (with slightly bent elbows), until they are at the same height as the line of sight. Then, slowly lower and return to the original position, and repeat the exercise. D. Training points: When using dumbbells, hold the bell in front of the body with the palm facing forward. This method is used to exercise the front deltoid separately.

Shrug
A. Focused exercise area: Shoulder lateral deltoid, neck muscles, and upper back muscles. B. Starting position: Stand naturally, with both hands facing forward, holding a barbell or dumbbells, hanging in front of the legs. C. Movement process: Raise both shoulders simultaneously, trying to touch the shoulder peaks to the ears, and then slowly rotate the shoulders backward at this peak position, and then slowly return to the original position of the arms hanging down. Repeat the action. During the shoulder shrug, do not bend the elbows. D: Training points: If you make the wrist slightly bent and make the tip of both elbows turn outward, it will be more effective for the contraction of the shoulder lateral deltoid.

Rope Lying Side Raise
A. Focused exercise area: the posterior deltoid and the upper back muscles. B. Starting position: Stand with feet apart at shoulder width, hold the resistance band handles with palms facing each other, bend the upper body forward to be parallel to the ground, with the legs slightly bent to avoid tension in the lower back. C. Movement process: Raise the handles to the sides until the upper arm is parallel to the back (or slightly beyond), pause for a moment, and then return to the original position. Repeat the action. D. Training points: Due to the constant resistance of the resistance band throughout the movement, it provides a clear stimulation to the deltoids.

Rope Side Plank
A. Focused exercise area: The lateral middle bundle of the deltoid muscle. B. Starting position: Stand naturally, hold the handle with one hand and let it hang down in front of the body, with both elbows slightly bent, and the knuckles facing forward. C. Movement process: Raise both hands holding the handles simultaneously to the sides until they are as high as the head. Then, slowly return to the original position along the same path and repeat the action. D. Training points: Due to the resistance of the pull-up machine always existing during the movement, it has a very obvious stimulation effect on the deltoid muscle.

***leg***

neck pull
A. Focused Exercise Areas: This is one of the best training movements because it benefits all the large muscle groups in the body. The squat primarily works the large leg muscles, gluteus maximus, hamstrings, and lower back muscles, while also working the abdominal, upper back, calves, and shoulders. B. Starting Position: Place the barbell behind the neck and shoulders, holding the ends of the barbell with both hands to keep the center of gravity balanced on both sides. Stand with feet about 15-20 inches apart, with the toes slightly outward. C. Movement Process: Keep your eyes forward throughout. Slowly bend both knees until you reach a full squat position. Throughout the squatting and rising process, keep your trunk straight, maintain a straight back, and slightly raise your head (always looking at a single point). When the thighs rise above the horizontal position, slowly extend until you return to the original position. Always keep your feet flat on the ground. D. Training Points: If you relax your ankles or raise your heels off the ground, you will find it difficult to maintain balance during the squatting process. You can practice this by standing on 2x4-inch pieces of wood with your heels.

Lying Leg Raise with Weighted Legs
A. Focused exercise area: Quadriceps and gluteus maximus, beautifying the hip and leg contour. B. Starting position: Lie on the "leg lift frame" backboard with a slant, raise the legs diagonally, bend the knees, and push the feet onto the resistance board. C. Movement process: Inhale, and push the legs up diagonally with force until they are completely straightened, simultaneously contracting the quadriceps group as much as possible, and hold for 3-4 seconds. Then exhale, slowly bend the knees to let the resistance board drop to the pre-set height. Repeat the exercise. D. Training points: The drop height of the resistance board on the "leg lift frame" should be pre-set appropriately. When pushing the board, make sure the entire sole of the foot is flat against the resistance board. When bending the knees, control the speed of the resistance board's descent.

Leg Bicep Curl
A. Focused Exercise Area: It is the best method for exercising the biceps femoris separately. B. Starting Position: Lie on the reclining bench of the leg extension machine, with the knees just touching the end of the bench, the legs straighten to make the heels tightly adhere to the lower edge of the upper support pad stick. Hold the front ends of both sides of the bench with both hands. C. Movement Process: Concentrate on the contraction force of the biceps femoris to make the calf muscle bend upwards to the point where the biceps femoris is completely tightened, maintain a silent count of 1, 2. Then, slowly return to the starting point along the original route. Repeat the exercise. D. Training Points: You can sit on the leg extension machine and practice with one leg separately, or you can practice with both feet straightened, or you can practice by turning the heels inward or outward.

shear span
A. Focused exercise area: Gluteus maximus, hamstrings, and quadriceps femoris. B. Starting position: Stand with your feet together, placing the barbell behind your neck on your shoulders (or holding dumbbells in both hands). First, take a large step forward with your right foot. Then, slowly squat down, flexing your right knee and allowing your left leg to slightly straighten and sink. C. Movement process: When squatting to the lowest position, straighten both legs simultaneously, bring your left foot back to the position of the right foot, and stand close together. Then, take a large step forward with your left foot and squat again. Repeat the action. D. Training points: When you stand up from the squat to four-thirds or there is still a short distance to straighten, the main force is the contraction of the quadriceps femoris. This action can also be performed as a stationary cut squat, alternating the left and right feet for practice.

Sitting Calf Raise
A. Focused exercise area: Calves muscles. B. Starting position: Sit on a bench with both feet on a pad, with a weight or dumbbells on the knees, held in place by both hands to prevent sliding. C. Movement process: Inhale, contract the calves muscles to lift the heels to the highest position, completely tighten the calf muscle group, pause for 2-3 seconds. Exhale, slowly lower the heels to restore. Repeat the exercise. D. Training points: Stand on the pad with both feet, with the heels exposed outside the pad. The upright weight-bearing heel raise and the seated position are different only in posture.

Abdominal

Legs-up crunches
A. Focused exercise area: Upper abdominal area. B. Starting position: Lie on the ground with your legs parallel to the bench, making the thighs perpendicular to the ground, and your hands can be crossed in front of your chest or crossed and hugged behind your neck. C. Movement process: Slowly bend your shoulders towards your knees until the shoulder blades are 1-2 inches from the ground, hold the position for a second, and then return to the starting position. Repeat the exercise. D. Training points: When contracting the body, in order to better contract the abdominal muscles, make the lower back tightly against the ground. In the initial stage of weight training, avoid using jumping or bouncing to borrow force during each trial.

Sit-ups with legs raised
A. Focused exercise area: Lower abdominal muscles and the flexor muscles of the upper thighs. B. Starting position: Lie on a bench or an inclined board with the lower back firmly against the bench surface, legs together and straight. C. Movement process: Keep the trunk and lower back firmly on the ground, slightly bend the knees, and raise the legs until the two thighs are perpendicular to the trunk. Then, slowly lower the legs. Repeat the movement. D. Training focus: When the back is always firmly against the bench surface, it keeps the lower abdominal muscles in a contracted state. If the lower back bends or moves away from the bench surface, it will affect the contraction effect of the lower abdominal muscle group. To strengthen the training intensity, you can also practice on an inclined board.

rectus abdominis
Sit-ups with Leg Lifts
Start position: Lie flat on a mat or a slant board with your head facing up. Hold onto a fixed object behind your head with both hands, and keep your whole body straight. Action process: Contract your abdominal muscles, and bend the two straight legs up to the maximum possible extent. Hold for one second, and then slowly lower the legs back down. Breathing method: Inhale when bending the legs up, and exhale when returning them down. Attention points: When lowering the legs, still control your abdominal muscles to avoid falling too quickly.

Hanging bar knee bend
Start position: Hold the bar with both hands, with the entire body straight down from the bar. Action process: Bend the knees, and try to pull the calf muscles up as high as possible. At the highest point, fully contract the rectus abdominis for one second. Then slowly lower the calf back down until it is completely straight. Breathing method: Inhale when pulling the calf up, and exhale when descending. Attention points: When pulling the calf up, try to lift the knees up as much as possible.

Sitting Leg Curl
Start position: Sit on the edge of a bench with your hands backing on the bench. Your legs are straight and forward. Action process: Bend your knees and retract your calves to the highest possible point. Contract the rectus abdominis completely for one second, and then gradually lower your calves until they are completely straight. Breathing method: Inhale when retracting your calves, and exhale when descending.
Attention: This movement is relatively simple. The effect is entirely dependent on the height at which the knees are raised and the speed of the movement. The higher and slower the movement, the greater the effect, and vice versa.

Cervical Muscles

One-handed lateral neck flexion and extension
Start position: Place one hand on the right side of the head and the other hand on the left side of the waist. You can sit or stand. Movement process: When pushing the head to the left with the hand on the right side of the head, the neck should exert force to resist, not allowing it to be easily overwhelmed, but gradually being overwhelmed. Then, the neck should exert force to raise the head upward and to the right, while the right hand should exert force to press the head, not allowing it to be easily lifted, but gradually making it completely vertical. Repeat this many times until the neck feels sore. After practicing one side, switch to the other. Breathing method: Inhale when exerting force to side-press the head, and exhale when pressing to the bottom. Attention points: Pay attention not to use excessive force. The initial force should be smaller, and then gradually increase to avoid neck sprains. Do not allow any rotation of the neck, but only flexion and extension.

Double-handed forward neck flexion and extension
Start position: Cross your hands over each other and place them on the back of your head. Action process: Press down hard with both hands to bend the head forward and down, while the neck tries to resist, not allowing it to be easily pressed down. However, it gradually gets pressed to the point where the neck touches the clavicle handle. Then, the neck tries to lift the head up, while the hands press down hard to prevent the head from being easily lifted. However, it gradually lifts back to the original position. Breathing method: Inhale when you press down hard with both hands, and exhale when you press to the bottom. Inhale when you lift the head up, and exhale when you return to the original position. Attention points: When the head bends and stretches, the body should not bend forward or backward. Pay attention not to use excessive force. The initial times should be smaller, and then gradually increase to avoid neck sprains. Do not allow any rotation of the neck, but only bending and stretching.

Head pressed iron plate neck flexion and extension
Start position: Lie face down on a bench, holding a piece of iron with both hands over your head, with your head hanging down. Action process: Stretch your neck to raise your head to the highest possible point, then relax your neck to allow your head to slowly drop back to its original position. Breathing method: Inhale when you raise your head, and exhale when you lower it. Attention points: When raising your head, try to look up as much as possible; when lowering your head, try to look down as much as possible. This ensures a complete stretch of the neck.

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