The starting posture of 1: Lie on your back on the bench, hold dumbbells in both hands, palms facing each other, and push up until your arms are straight. ?

2. Action process: Two hand-held dumbbells fall to both sides in parallel, and the elbows are slightly bent. The dumbbells fall to the muscles on both sides of the chest and feel fully stretched. Take a deep breath when the dumbbell falls. Exhale when holding the bell and lifting it back to its original position. ?

3. Training points: Dumbbells fall to both sides. If the arms are straight, it is difficult for the chest muscles to get the feeling of stretching and muscle contraction.