1. Don't just push the barbell with your arms. Imagine pushing your body and barbell off the ground with the strength of your whole chest muscles.

2. Make sure your hips are on a flat surface. Don't lift your hips during practice, otherwise it will cause injury and reduce the exercise of chest muscles.

3. Push the barbell up and grab the barbell instantly, contract the gluteal muscles, abdominal muscles and respiratory muscles, and imagine that energy is transferred from the abdomen to the grasping hands.

Tip: When using a heavy barbell, it is not advisable to bounce off the chest. It is not only easy to damage the sternum and pectoral muscles, but also reduce the stimulation to the pectoral muscles and inhibit muscle growth.