Other exercises: shoulders at the clavicle, triceps after the upper arm
Fitness Equipment: Dumbbells
Combination Type: Multiple Workouts
Difficulty level: novice can do
Sports Type: None
Force type: Push
1. Sitting on a bench with an incline angle of 20-30 degrees, both arms are lifted on both sides of the body and raised to the same height as the shoulders. The elbows are bent to 90 degrees and the palms facing outward. This is the starting position. Chest, shoulders back.
2, inhale, lift the dumbbell up the arm (to keep the palm of your hand out), stop breathing for 2 seconds, slowly fall back to the starting position. 1 (lift) 2-3-4 (fall) and complete one action. Do not touch dumbbells when your arms are straight, so the chest will lose tension.
In the starting position, you can also hold the palm of your hand in a relative position, then lift it upwards and flip the palm of your hand towards the outside. This change has a greater stimulus to the shoulder and increases the difficulty of shoulder selection. If you choose a large amount of weight, use this posture with caution.