It mainly depends on the position of the hand. The horizontal direction is divided into narrow, medium and wide distances, the vertical direction is divided into upper, middle and lower positions, and the body angle is divided into upper, horizontal and lower inclination angles. There are 27 training methods in all. Depending on your situation, do more middle position in the middle distance and stimulate the chest muscles from different angles. Depending on your situation, the narrow distance is used to strengthen the inner side, and the lower inner side is used to make the narrow distance and the lower position.

In addition, control the movements of the shoulders, and try to press down the trunk as much as possible in the process of pushing up, and don't shrug. In the whole process, the elbow is used to drive the arm and exert force on the midline of the body to achieve the effect of clamping the chest.