Among the exercise methods, each method has a different function. For example, some methods exercise the brachialis muscles, and some methods exercise the chest muscles. There are many ways to train a person's brachialis muscle. I believe someone still knows what the brachialis muscle training method is. So, what are the most effective brachialis exercises? Let’s take a look at some exercise methods.

Barbell bench press

1. Starting position: Lie on your back on a flat bench with your feet flat on the ground. Hold the bar with your palms facing upwards, with your hands slightly wider than shoulder width apart, and straighten your arms to support the barbell at the upper part of your chest.

2. Action process: Open the two straight arms to both sides, slowly bend the arms, and drop the barbell vertically until the horizontal bar touches the chest (approximately above the nipple line). Then push up to the open position and repeat.

3. Training points: Do not arch your back and hips or hold your breath. This will cause the muscles to lose control and is dangerous.

Dumbbell bench press

1. Starting position: Lie on your back on a flat bench with your feet flat on the ground. Hold the dumbbells with both palms straight upward.

2. Action process: Open the two straight arms to both sides, slowly bend the arms, and drop the dumbbell vertically. When it reaches the lowest point, do the push-up movement. Exhale when pushing up. Then push up to the open position and repeat.

3. Training points: Do not arch your back and hips or hold your breath. This will cause the muscles to lose control and is dangerous.

Parallel bar arms flexion and extension

1. Starting position: The distance between the double poles should be wider than the shoulders. Hold the poles with both hands to form a straight arm support, raise your chest, draw in your abdomen, and straighten your legs together and relax them into a drooping position.

2. Action process: Exhale, bend the elbows and arms, and lower the body until the arms are bent and lowered to the lowest position. The head should be pulled forward and the elbows should be abducted to fully lengthen and stretch the pectoralis major muscles. Then breathe in,Use the sudden contraction of the pectoralis major muscles to support the arms and raise the body until the arms are fully extended; when the upper arms exceed the horizontal position of the bar, the hips are slightly retracted, and the torso assumes a "lower head and chest" posture. When the arms are straightened, the pectoralis major muscles are completely tightened. Repeat the exercise.

3. Key points of training: The movements should be carried out slowly, and do not rely on the vibration of the body to complete the movements; when pushing up, the speed should be fast, the chest should be raised, the head should be raised, the abdomen should be tightened, and the shoulders should not be shrugged; in order to increase the training intensity, you can practice with weights on the waist.

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