Chest push action:
1. Shoulder sinking: Shoulder sinking can prevent deltoid muscle from participating too much and make pectoral muscle exert its strength better.
2. Chest out and abdomen in: At the beginning of the action, keep chest out and abdomen in order to keep the body in a certain state of tension.
3. Foot position: Stand firmly on the ground with your feet to avoid leaning forward or leaning back.
4. Elbow position: At the lowest point of the movement, the elbow should be opened left and right, not completely.
Pull back action:
1. Shoulder sinking: Shoulder sinking can activate the scapula and make the latissimus dorsi function better.
2. Abdominal reduction: During the whole movement, keep abdomen reduction and protect the waist.
3. Foot position: The foot should be shoulder width, and the toes should be forward or slightly abduction.
4. Elbow position: At the highest point of the movement, the elbow can be properly bent to maintain a certain tension.
Whether you push your chest or pull your back, you need to pay attention to your breathing style. Generally speaking, when the heart contracts, it exhales, and when it contracts centrifugally, it inhales. At the same time, muscle control should be maintained throughout the whole process to avoid excessive use of a certain muscle and cause injury.