Like other fitness exercises, bench press needs to be done step by step. Maybe you can only push 10KG at first, but it doesn't matter. Just a little exercise. It should be noted that it is important not to blindly pursue the heaviest, standard degree, completion degree, number of groups and so on. If what you want most is the training effect, then I recommend pushing the polished rod first. About 5KG, 10 times, about 7.5kg, 9 times, increasing the weight until it reaches a weight. You can only push one at this time. At this time, you start to reduce the weight down, little by little, until it reaches the polished rod, and then you can't push any of them. This is a group, rest for five minutes, and then start the second group, a ***4 group, which is the basis of fitness.

If you just calculate the weight, ask someone to help you. After pyramid exercises, you can bench press the birds, bench press the dumbbells, bench press the dumbbells obliquely ... just eat more meat and protein powder.