If you are a beginner, say flat bench press first. After lying flat on the strength stool. Eyes are parallel to the barbell bar. Remember it's parallel. Then take off the pole. Open elbows parallel to both sides and inhale and exhale. The barbell bar can be touched one centimeter down from the chest or gently on the chest, and then pushed directly up. The elbow joint at the highest point is curved, not completely straight. When doing the action, the scapula should always be clamped and cannot be completely sent out. This is bench press, I hope it can help you.