1. Stand with your feet apart and put the barbell on your shoulders, with your hands slightly wider than your shoulders.

2, bend your knees, move your hips back, and hold your chest forward. When squatting, hold your chest, raise your head and gird your waist. Keep your upper body upright. The angle between thighs and calves should be close to 90 degrees. When squatting, inhale when restoring.

3. Tilt bench press on barbell: exercise pectoralis major, shape pectoralis major lines and exercise triceps brachii. Inhale when lifting, exhale when standing still, inhale when falling, and exhale when falling to the original position.