Large weight refers to the weight of 6- 12RM, that is, the maximum number of repetitions is 6- 12, and 15rm is also acceptable. Generally, the last group is exhausted, but as long as there is a strong sense of muscle pain, exhaustion is not important.

It is better to hold up and tighten the pectoral muscles for a few seconds than to hold them up all the time, because the pectoral muscles are actively contracting at this time.