1, the price of bench press is generally 12×3×45 (cm). 12 cm long, you can put your head, back and ass on a stool; The width is about 3 cm, which can make the back put smoothly, make the arm not blocked when it is put down, and try to lower it as low as possible; About 45 cm high, it can keep your feet flat on the ground, keep your body stable and help protect you.

2. Keep the head, back and buttocks close to the surface of the stool, keep a chest posture, and arch the waist, which can smoothly adjust the distance between the palm and the stool.

3. The grip is wider than the shoulder, but not too wide. In the rules of weightlifting competition, the bedding should not be greater than 8 1 cm.

4. 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.

5. Don't twist the trunk, and balance the force from left to right. Both arms should be extended at the same time. The bar is always perpendicular to the trunk and parallel to the ground.

6, two feet can not be borrowed, hips and back can not leave the stool surface.