The bending and stretching of the bench arm (1) increases the difficulty of one, two and three at a time, which is the easiest action, and everyone should step by step. Bench arm flexion and extension (2) insist. Oh, persistence is victory. Let's go The flexion and extension of the arms in the prone position (3) is the most difficult movement. Be careful when you do it, and don't accidentally fall and hurt yourself. Girls without dumbbells at the back of their necks can use mineral water instead of waiting for noon. One arm can be supported on the bed, which is convenient, simple and effective.