1. Preparation: Lie on your back on a narrow stool (20 ~ 25cm wide), hold the bell with both hands, palms facing each other. The upper back is close to the stool, the spine keeps physiological bending and the core tightens.

2. Lower: When lowering the dumbbell, focus on the chest seam, control the dumbbell to lower slowly by the tension of the pectoral muscles, and at the same time fully inhale and hold out the chest, and the range should be completely in place.

3. Contraction: When lifting, you should rely on the contraction of the pectoral muscles to drive your arms to hug up until the dumbbells touch, so as to avoid excessive participation of shoulders and back.

Bench push action:

Lie down and try to look straight at the barbell, or just aim your nose and mouth at the barbell. After that, your legs can exert a little force to get off the bridge. At this time, you can do a little stroke to help yourself get off the bridge. At this time, you can take back the scapula, let the scapula or trapezius touch the chair, and the ass still touches the chair.

The best grip distance should not be too wide. Too wide will produce greater pressure on the shoulder joint, too narrow will rely too much on the strength of the three heads and reduce the stimulation to the chest. The best grip distance is that when our barbell reaches the lowest point, the angle of the forearm is perpendicular to the ground, which can make the strength better.

Extended data

Matters needing attention in bench press

Start with light weight. If you can't get up, you have to move a heavy barbell, which will impact the muscles of your arms and chest, and irregular movements will also bring harm to your body. Tightening back muscles, bench press is a whole-body exercise, but many muscles of the body do not participate in exertion but only support.

So tighten your back muscles. If the body is limping, it is impossible to push heavy objects up. When challenging heavy objects, in order to push them up, some people often stand with beds and stools on their heads. Although the weight is pushed up, the head is involved in the force and the chest strength is limited. So keep your head relaxed when challenging heavy objects.