2. Keep your head, back and hips close to the stool surface, keep your chest out, bow your waist, and the distance from the stool shall be subject to the smooth insertion of one palm horizontally.
3. The grip is wider than the shoulder, but not too wide. When the rules of weightlifting competition are stipulated, the grip distance shall 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.
Extended data:
Precautions:
1, be sure to open your elbows. When doing bench press, your arms are spread out on both sides of your body, and you can basically rely on the strength of pectoralis major to complete the action. When you put it down, your palms gradually move forward to the sides of your shoulders. At this time, the arm should droop naturally, and the elbow surface of the adult hand is perpendicular to the ground. When pushing up, don't take the initiative to exert force on the triceps brachii.
2, pay attention to the wide interval bench press mainly exercise pectoralis major, narrow interval bench press mainly exercise triceps brachii. Of course, if the strength of the triceps brachii is not enough, it will be impossible to bench press with great weight and develop the developed pectoralis major, so the dumbbell bench press needs a strong triceps brachii as the basic guarantee.
3. In order to develop the pectoralis major in a balanced way, several groups of dumbbell bench presses should be arranged in a pectoralis major training, which are flat, up and down tilt.
4, dumbbell bench press is a risky action, you must be equipped with better training gloves and wristbands to protect your hands. When you impact a heavy object, if you have a poor sense of self-protection, you must protect it and pay attention to safety when using dumbbells.
Baidu encyclopedia-bench press