The first selection of two dumbbells, the weight varies from person to person, the choice is to pick up a, movement 5-6, not too heavy, but also not too light. 1. flat bench press, action: two hand-held dumbbells lying flat on a soft carpet or chair, dumbbells on the shoulders, palms facing up, push up dumbbells to arm extension, a short pause, and then slowly restore. The pectoralis major muscle is fully contracted and thoroughly stretched by pushing up and down in an arc. 2. up inclined push-ups, action: the main elements of the action and lying push-ups, the difference is that the back against the object to 30 ~ 40 degrees inclination, lying on the top to do. 3. lying bird, action: lying on a softer carpet or chair, both hands dumbbell, palms relative, both arms naturally straight above the chest, both arms slightly bent elbow to both sides of the arc lower dumbbell to the lowest point, the pectoral muscles fully extended, pectoral muscles contracted with force will The two arms arc up to restore. 4. expand the chest, practice pectoralis major, action: shoulder supine on the horizontal bench, both feet on the ground, hands holding one end of the dumbbell above the chest, shoulder as the axis of the dumbbell slowly put to (descend) the back of the head (feel the pectoral muscles and thoracic extension), put to the limit and then lift the dumbbell to restore. Note: To prevent injury, the speed of the lowering process should not be too fast.