What should I do? 1. Pay attention to the three-shoulder exercise. Novices tend to put more enthusiasm on the exercise of pectoralis major, even more than three times a week. The exercise of other parts is completely ignored, because the action of bench press, whether dumbbell bench press or barbell bench press, requires the coordinated action of triceps and toe of deltoid muscle of shoulder. If this part of the muscle does not reach a certain level, it also limits the further development of pectoralis major, just like the short board principle of bucket holding water. If you want to improve the level of bench press, the muscles in these parts should be improved, otherwise the weakness of triceps brachii and deltoid muscle will be the bottleneck of your bench press level improvement. It is best to press the toe of the deltoid muscle of the shoulder with a barbell in front of the neck, and Smith can press it in front of the neck to increase the weight, which has a good effect on improving the strength of the shoulder. Shoulder is a very difficult muscle group, which needs perseverance, which is why many people find it difficult to give up or deal with it carelessly. In addition, the lateral head of triceps muscle is the key to improve bench press strength. You can do it by flexing and stretching the back arm of dumbbell neck with both hands, which is very helpful to increase bench press strength. Yu Jun is also used to bending and stretching with load-bearing parallel bars to strengthen the strength of triceps. 2. Improve the exercise method If the strength of your three shoulders has made great progress, then your bench press will also be greatly improved. At this time, if we can improve some unheard-of exercise methods, there may be more obvious progress. Fitness exercise, like building a house, needs to increase exercise intensity and load step by step. Many people are afraid that they can't lift, so you can find a training partner or coach to help you. You can do several forced lifts in each training, and you can only do 1-2 times. After a period of time, you will find that your strength will be greatly improved and your final weight will also rise. Of course, Yu Jun would like to remind you here that you must definitely pay attention to safety, someone must protect you, and your fitness partner has protection experience, otherwise you must not blindly aggravate it.