1, under the barbell

No matter what training action you do, it is very important to contact barbells, dumbbells or other equipment at first. Don't worry, take your time. When preparing for bench press, lie on the fitness chair first. Please make sure that your hips, waist, upper back and head are firmly placed on the chair, and your eyes should be in line with the barbell.

2. The position of the foot

Feet can be placed in different positions, because everyone's habits and physiological structures are different, but the first problem is to ensure that your feet can stably exert force through the ground, instead of trying different positions.

3, the bell distance

Whether it's a narrow hand, a wide hand or a general grip, you can practice your chest, but because everyone's physiological structure is a little different, you can try which grip is most suitable for you. At the same time, the distance of holding the bell should not be fixed, and occasionally fine-tuning can effectively strengthen the muscles.

4. Wrist posture

This is very important, please pay more attention to it. When I was a novice, the weight of bench press was still very small, and the wrist posture didn't seem to matter. However, with the improvement of your skills, the weight of bench press began to increase. If the wrist posture is wrong, the weight of bench press will be weakened, which will cause arthritis. In addition to long hands and long tails, the training progress will also be seriously affected.

Second, the essentials of barbell bench press

1, keep your body tight

It is quite simple to keep the abdominal and gluteal muscles tight. You just need to tighten them hard, but you need more training to keep your back muscles tight. Please keep your shoulder blades retracted and your shoulders as still as possible.

2. The upper arm and trunk are at 45 degrees.