One is a flat stool, the bench press frame and barbell are very low, which is the conventional "recumbent push". There are also stools that tilt upwards, and the bench press frame and barbell are both high, which is another action "tilt upward and bench press". Flat bench press and upward inclined bench press, both of which act in the same way, can build thick chest muscles. Only the training frequency of the former is higher, while the latter belongs to the corrective action.
Matters needing attention of flat press:
1, don't hunch your back or hold your breath, it will make your muscles out of control and dangerous.
2. At the beginning, the axis of dumbbell should be placed above nipple 1 cm (middle part of pectoralis major) to make pectoralis major exert its strength. If the dumbbell is raised on the shoulder, you can only exercise the shoulder muscles.
3. Be sure to open your elbows. When doing bench press, your arms are open at your sides, and you can basically rely on your chest muscles to complete the action. The pectoralis major should be exercised at wide intervals, and the deltoid should be exercised at narrow intervals.
4. The effect of chest muscle exercise is not ideal. You can try to press upward, lie on a sloping board with a certain inclination (about 20-25 degrees), and then practice with barbells or dumbbells of the same weight. Give your muscles a new stimulus from another angle, and you will soon see new effects.