Take the barbell bench press as an example: don't press down in a hurry after you lie down and take the barbell out, pay attention to the slight bridge shape of your body, that is, your waist should be suspended, and only your back, head and buttocks should be pressed on the stool (it is also said that your whole body is pressed on the stool and your feet are lifted, but it is suggested that the former is the correct way), and your feet will naturally land; The key is to "hold out your chest and sink your shoulders" (or shoulder blades are retracted). As the name suggests, shoulder blades are retracted, and then you will naturally hold out your chest! In this position, the chest muscles will be stressed first (please keep this position all the time)! You can simulate it yourself, or you can try it against a wall, table, etc. And feel the stretching and contraction of the chest muscles.

Secondly, the rhythm of action, common mistakes are: moving too fast, so that relying on inertia to force or deviate from the correct trajectory; Play barbells on the chest, etc. The correct hairstyle is to put the barbell underground in a controlled way, and then push it up (not bounce) at a faster speed when the barbell touches the chest muscles. By the way, the correct rhythm should be matched with the correct breathing.

Third, if you do all the above correctly, you should pay attention to your mind, concentrate on your movements, and experience the feeling of muscle stretching and contracting.

In fact, this posture is not only applicable to all movements of chest muscle training, but also to most other training movements. Keeping your chest up and your waist down is the basic posture of fitness training, and it is also a good way to correct posture.