This forward and backward flying bird trainer is an efficient and multifunctional upper body training device that perfectly integrates the two core training modes of forward "chest clamping" and reverse "flying bird" through clever structural design. Positive chest clamping mainly targets the pectoralis major muscle, effectively shaping the middle seam and overall thickness of the pectoralis major muscle; Reverse flying birds precisely stimulate the posterior deltoid muscle and upper back muscle groups, which helps improve round shoulders and hunchback, and enhance body posture. This device is intuitive to operate, with a fixed movement trajectory that ensures sustained muscle tension and reduces joint pressure. Whether used for chest shaping or back rehabilitation training, it can provide safe and isolated stimulation effects, making it a comprehensive solution for improving upper body contour.