-Stand with your feet apart and hip width apart, with your toes pointing forward, the barbell on your chest and your elbows slightly in front of the barbell, so that your forearms are perpendicular to the barbell, your hips are closed, your spine is neutral, and your core is tightened.
-For heavier weights, use flat breathing. Before pushing the barbell, take a deep breath, hold your breath and tighten your waist and abdomen muscles. Don't inhale or exhale when pushing. Keep your waist and abdomen tight at all times, and take a deep breath after completing an action. Medium and small weight, push up to exhale and push down to inhale.
-Feet slightly bent apart, upper body pointing to the wall, shoulder width, core tightening, shoulder strap sinking. Hold the barbell with both hands. For beginners, it is suggested that the grip distance should be based on the shoulder width; Initially, the barbell is placed in front of you, and then the arm is bent in front of the tip of the nose.