The empty bar is also called barbell, and bench press is one of the three basic movements of barbell, which can stimulate the pectoral muscles more effectively and strengthen the triceps brachii, shoulder toes and core muscles. However, bench press is not as simple as squat and hard pull, and it is difficult to increase the weight. Many novices can't even empty their poles.

Ordinary barbells in gymnasiums are generally 20kg, but some gymnasiums use 15kg. Weightlifting team routine men's barbell 20KG, women's 15KG. Although the standard weight is 20kg, many actual weights are not enough, ranging from 15 to 18.5kg, so it is best to weigh them every time you buy them.

Matters needing attention in playing barbell

1, preheating

The movement of the system is inseparable from warm-up and stretching, as is the use of dumbbells and barbells. When we are doing it, we need to fully warm up, wake up our muscles, and then exercise with the help of equipment. After the exercise, we will do stretching training. Remember not to forget these two links.

2. Maintain the accuracy and stability of the action.

Accurate movements can give us better training effects and prevent our bodies from being hurt. Therefore, when we use dumbbell barbells for action training, we must ensure the accuracy of the action. The accuracy of an action can make our body develop better.

3. Don't exceed your body's endurance.

If the dumbbell is too heavy, it is easy to strain muscles, which will not achieve the effect of exercise and will also damage your health. This is what we call gradual progress, and the number of training sessions is relatively fixed. Exhaustive training is better and more effective, but don't go beyond your body's tolerance.