All incline body press movements mainly stimulate the locking of the pectoralis major muscles.

Dumbbell upwards. Incline dumbbell bench press, incline barbell bench press, fixed machine incline bench press, and low push-ups.

All plate presses and chest clamping movements mainly stimulate the middle part of the pectoralis major muscle.

Including barbell bench press, dumbbell bench press, dumbbell curls, horizontal cable curls, fixed machine press, and standard push-ups

All body decline press movements mainly stimulate the lower part of the pectoralis major muscle.

High push-ups, decline barbell bench press, decline dumbbell bench press, decline dumbbell bench press, decline cable bench press. There are also the most classic lower chest movements, parallel bar arm extensions

The purpose is to involve the pectoralis major muscles more and reduce the force of the anterior triceps muscles.

Mainly responsible for shoulder joint internal rotation, shoulder joint horizontal adduction and shoulder joint flexion

Mainly responsible for shoulder joint abduction and shoulder joint flexion

Mainly responsible for shoulder joint horizontal abduction, shoulder joint lateral extension and shoulder joint extension

Mainly utilizes the flexion function of the shoulder joint

Most of the training movements are front raises, including dumbbell front raises, barbell front raises, rope front raises, etc.

Utilizing the horizontal abduction function of the shoulder joint

Bent-over dumbbells, squats, pull-ups, and reverse squats

Dumbbells, bent over lateral raises, machine reverse lifts, cable reverse lifts, rope pull-ups, etc.

shoulder joint extension

adduction of shoulder joint

Back extension of the neck

Scapular upward rotation

Adduction of scapula

Scapula depression and scapula lift

Scapular elevation and downward rotation

Helps scapula adduction

All wide-grip lat pull-downs and pull-ups

All behind-the-neck pull-downs and pull-ups

Body rows, dumbbell rows, and various seated rows

Anterolateral group: quadriceps, sartorius, tensor fascia lata

Medial group: pectineus, adductor longus and brevis, adductor magnus, femoral muscle

Posterior group: biceps femoris, semitendinosus and semimembranosus

Anterior muscle groups: tibialis anterior, extensor digitorum longus, extensor pollicis longus;

Lateral muscle groups: peroneus longus and peroneus brevis.

Posterior muscle groups: triceps surae, flexor digitorum longus, flexor pollicis longus and tibialis posterior;

Unilateral and bilateral flexion function

Help body rotate

Hold the pelvis to help the pelvis tilt backward

Tighten the abdomen

Unilateral flexion or horizontal rotation movements, common movements include side crunches, Russian twists, supine side planks, barbell standing rotations, and horizontal rope rotations

upper rectus abdominis

lower part of rectus abdominis

The upper and lower rectus abdominis muscles can be exercised at the same time. Actions include sitting legs, flexion and extension, supine, two-head fins, etc.

Extend your elbows

The long head is also involved in the extension of the shoulder joint

elbow flexion

Assisted shoulder flexion

forearm supination

long head

lateral head

Most movements can be practiced on all three heads at the same time. The most classic movements include narrow-gap barbell bench press, parallel bar dips, machine seated dips, etc.

long head

short head

Common training movements that can train both heads of the biceps include dumbbell curls, barbell curls, etc.

Keep your elbow joint locked in a fixed position during exercise

Don't limit your range of motion because of weight.

Every triceps training should include some compound movements and some focused single-joint movements to ensure comprehensive coverage.

Choose an appropriate weight, never go below eight reps

Cannot use inertia or swing the body to complete actions

Stabilize shoulders

peak contraction

Slow down the action