In the super group, after practicing the flexion and extension at both ends, immediately do the flexion and extension of the three arms or the pressing of the T-bar, and practice the opposite muscle groups together to eliminate the fatigue of the other muscle groups, so as to better achieve the effect of exhaustion.

If you are a novice, it is recommended not to use the superior rule. If the strength is not enough and the stimulation of two muscle groups is not enough, it will affect muscle development.

I hope my answer can help you ~