20~40 kg is the primary level, 50~80 kg is the intermediate level, and 85~ 1 10 kg is the advanced level. More than 120 kg has extreme challenge level.

Misunderstanding of bench press action

1, dumbbell bench press

The common mistake is that the angle between the arm and the body is too large, which will make the shoulder muscles compensate.

The correct action should be that the angle between the arm and the body is about 45 degrees, which is more conducive to training our chest muscles.

2. High level pull-down

The mistake many friends make is to shrug their shoulders and take themselves too seriously.

The correct action should be to hold your chest and sink your shoulders, fix your lower body and lean back slightly, which is more conducive to your back muscles.

3, sitting chest push

A hunchback with a chest will make the shoulders pronate, which will make the shoulders sour before they feel the chest.

The correct action should be to lower your shoulders, hold your chest out and tighten your shoulder blades. Avoid the shoulder force to stimulate the development of our chest muscles.

4, barbell hard pull

The curvature of the spine will lead to uneven stress on the intervertebral disc and lower back muscles, which will cause one side of the intervertebral disc to be squeezed and the other side to expand outward. In severe cases, it may cause disc herniation.

Correct action

Keep the spine neutral, tighten the core muscles of the trunk (isometric contraction), and find the feeling that the back chain of the leg dominates the strength.