1 bench press, pay attention to the width of the grip than the shoulder, and put the barbell near the lower chest to keep the barbell balanced.

2 dumbbell press, pay attention to the balance of the two dumbbells, keep your upper body straight, and don't shrug your shoulders.

3 barbell rowing, pay attention to bending over, don't bow your back, don't shrug your shoulders,

Pull the barbell hard, pay attention to the upper body straight, the grip distance is the same as the shoulder, and the arm should not be bent.

Pay attention to the balance of speed when abdomen is closed, and keep the lower back close to the mat.

Pay attention to the flexion and extension of dumbbell arm, and the peak contraction speed is slightly slow.

7 barbell bending pay attention to the upper arm don't move, don't shake the body.

8 barbell squat pay attention to the upper body straight, the head should not exceed the knee, and squat to the knee at right angles.