For bench press, it is recommended to practice 5-6 groups, each group is 8- 12, and the weight should be increased from 50% until it is too much. It is recommended that muscle blocks and lines be practiced together, so that the effect is the best. For example, put the bench press in the main position, and practice an upward inclined bench press after the exercise.
The last chest clip. . . . . . The chest clip is mainly to practice lines, put it a few times more, and try to practice until the muscles are sore. . . . . . .
Also, I suggest you make some efforts in the regulation of nutrition, which will not only make you less tired during exercise, but also make you faster in the repair of muscle tissue and let you surpass the people around you faster.
The last step is to improve your concentration during exercise, which is a kind of meditation. For example, when you touch a muscle, try to put all your attention on it and fully feel the contraction of the muscle. . . . . . It can make your muscles contract more fully, improve the speed of blood circulation and be more effective. This is unknown and ordinary students can't understand it, so I hope you can strengthen it. . . . . . .
Finally, I wish you success. . . . . If you still don't understand anything, you can add me QQ:54467 187.