Method of pushing barbell:
Hold the barbell tightly, with your hands slightly wider than your shoulders and your thumb around the barbell. First, raise the barbell on your chest and slowly raise it over your shoulders. You should pay attention to your chest and shoulders. You must keep your spine moderately bent. Hold your breath when lifting the barbell over your head, and look straight ahead or obliquely above. When lifting barbells, your arms should be fully extended; In addition, keep the trunk stable after lifting the barbell. Exhale when lifting a barbell is the hardest, or exhale when your arms are completely straight. After staying for a while, breathe in and hold your breath again, lift the barbell back to your chest and practice repeatedly.
Precautions:
The reason why you are required to lift the barbell from your chest is to put pressure on your back neck and force you to stay upright. If you can keep your spine bent normally, you can certainly lift more weight without getting hurt.
Remember, never lift the barbell suddenly or put it down too quickly. When you are sitting, actions like the above will squeeze your spine, which is more likely to cause injuries; At this time, your legs can play a role in shock absorption.
Proper breathing can make your exercise safer, more stable and more effective. Controlling breathing can put a lot of pressure on your abdomen and chest and keep your torso strong. These provide a solid foundation for your effective exercise and muscle contraction.
Never lift a heavy barbell. Otherwise, you are likely to force your back to tilt; Spinal overload will make you lose your balance and even cause serious injury.
It is worth noting that you must hold the barbell with your thumb ring, otherwise, you will be seriously injured by controlling the barbell loosely. If the rings hold the barbell tightly, it won't slip out of your hand easily.
Be sure to lift the barbell as high as possible to stretch your body to the maximum. Don't contract your abdomen just to stabilize your torso. But to control your breath and achieve the goal of stability.