Barbell bench press is a basic chest exercise, two groups warm up, each group 20-30 times. The first formal group 12 times, the second group 10 times, the third group 8 times and the fourth group 6 times. Every other training impact weight, the two groups increased by 2-4 weights.

Thoroughly stimulate the chest muscles once a month and only do barbell bench press. 12 group. 6- 12 times the weight is long muscle, and less than 3 times the weight is long strength. The weight of the barbell in the first group can only reach 5 times at most, which is not enough, and it will not grow muscles and be easily injured.

Extended data:

Precautions:

When doing stretching exercises, we should not only pay attention to the process of muscle contraction, but also pay attention to the process of muscle extension. Control the speed when slowing down and keep it stable.

Keep a wide grip. A wider grip (at least wider than the shoulders) can exercise the chest better.

Lie on your back on a flat training stool and grab the barbell with your hands on your chest. Put the barbell behind your head until you feel a clear chest pull. Pull up the barbell slowly, return to the starting position, and so on.

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