Bench press mainly exercises pectoralis major, pectoralis minor, deltoid toe, triceps brachii and elbow muscles, as well as serratus anterior, biceps brachii, coracoid process and forearm muscles.

Call to action:

1 bench bench specifications are generally 120×30×45 (cm). 120 cm long, you can put your head, back and ass on a stool; The width is about 30 cm, which can not only stabilize the back, but also make the arm smooth when it is put down, and can be put down as much as possible; About 45 cm high, it can not only keep your feet flat on the ground, keep your body stable, but also help protect you.

2. Keep your head, back and hips close to the stool surface, keep your chest upright, bow your waist, and the distance from the stool is to be able to smoothly insert a palm horizontally.

3 The grip distance is wider than the shoulder, but not too wide. It is required that the grip distance should not be greater than 8 1 cm in weightlifting competition. Don't let the barbell press the chest. It is wrong to put the barbell on the chest to adjust the grip distance or push the barbell with the help of chest rebound. The trunk can't be twisted, and the left and right forces are balanced. Both arms are extended at the same time, and the bar is always perpendicular to the trunk and parallel to the ground. 6 feet can't push the ground to borrow power, hips and back can't leave the stool surface.