First of all, barbell bench press, the arm is secondary, you have to feel whether your chest is bloated, barbell bench press beginners had better get used to focusing on the parts that should be exerted, if you always compete with trapezius muscle, then the effect of chest muscle exercise is minimal.

If you are not sure how you feel, you can visually inspect your arms or chest muscles. The so-called bloating is not just a feeling. Every time I practice, my arms are congested (bloating is congestion! ) The size can be a few centimeters thick, the clothes on the chest can feel a little tight, and the sports parts will turn red and get hot because of congestion (I have described it very explicitly ...) The so-called muscle enhancement means constantly destroying the original protein tissue, and then reorganizing through the protein in the food, the muscles will become bigger, so it is inevitable that there will be some pain after training. Of course, it will take some time for the lactic acid produced by your muscles to remain in the body for decomposition. The so-called lack of energy means that lactic acid paralyzes your nerves and prevents nerve signals from reaching your muscles smoothly. )

If you always feel that the intensity of exercise is wrong, you can try to change the weight and times. The most basic method is to find a set of weights of 12 you just finished, and the effects brought by different time and weights are also very different. (It is best to rest within 45 seconds between each movement and each group, otherwise blood reflux will not be good for exercise when the muscles are cold. )

In the gym, you can buy a few private lessons first, and let the coach take you, learn the movements, and find the feeling. It's much better for Bi Meng to start practicing.

If you have any questions, please keep asking.