1. The position where the body lies down, eyes and barbells are in a straight line;

2. Hold the barbell about twice the shoulder width and keep the forearm vertical to the ground;

3. Put the barbell on the palm of your hand, hold it firmly, and don't leave it empty;

4. Step on the ground when the foot is slightly over, and the strength of lower limbs can improve the strength of bench press;

5. In the whole process, the chest must stand up and exercise more efficiently;

6. The upper back must be close to the training stool, the shoulder blades should be tightened, and the lower back can stand up, but the ass can't leave the stool;

7. The barbell can touch our sternum and complete the whole range of bench press;

8. When you fall, the elbow is slightly lower than the shoulder, but not too low, otherwise the shoulder will be easily strained.

9. Take a deep breath before the action starts, hold your breath when pushing up, and breathe into the lock.