If you are a beginner, I suggest you use a flat bench press at first. My experience is that after half a year (if you make rapid progress, the time can be shortened), you will start to increase the upward and downward tilt. Uphill, flat and downhill are the upper, middle and lower parts of pectoralis major, so when you practice chest, these three movements should be practiced together, and the order is: uphill → flat → downhill or flat → uphill → downhill, which means that downhill should be placed at the end of chest practice, and the weight of downhill bench press is lower than uphill and flat.
Second, is it better to practice while drinking milk than to drink it after practice?
Most people just need to replenish water during exercise, and drink sports drinks (which can quickly replenish the water and minerals lost by the body) during the competition or at extreme times. The composition of milk is probably water: 87.5%, fat: 3.5-4.2%, protein: 2.8-3.4%, lactose: 4.6-4.8%, inorganic salt: about 0.7%, and some minerals (data from Baidu). For China people, milk is not easy to absorb, and some people still have lactose. Therefore, it is not appropriate to drink milk during exercise (I specifically asked my coach this question, and he said that drinking milk during exercise will make you vomit). After exercise, you can drink a proper amount of milk, preferably supplemented by one or two pieces of whole wheat bread, because milk is liquid and stays in the stomach for a short time. Eating bread while drinking milk can delay the retention time of milk in the stomach and promote absorption.
Third, my suggestion.
If you can keep practicing for 40 minutes to 1 hour every time you go to the gym, or even longer, then you can eat something rich in carbohydrates, such as rice and bread, 40 minutes before you go to the gym, which is enough to maintain your consumption in the process of fitness. After exercise, eat more foods rich in protein, such as beef and eggs, because protein is a nutrient for muscles.