1. can be used as an auxiliary action of the chest or as the first training action.

2. Hold the barbell piece with both hands crossed and squeeze the pectoral muscles at the same time. Keep stopping at the farthest end 1S when pushing forward, and then slowly retract. Don't emphasize how slow the contractions are and how peak the contractions are, but make sure you have control over this action.

Don't shake your body to borrow money. If the weight is too heavy, please reduce it.

4. It is ok to fold your hands empty.