1. Practice the confrontation between the forehead and the back of the head by hand. Before practice, put your hands flat on your forehead. Next, squeeze your forehead into your hand and do confrontation exercises. The key is not only to exert force on the forehead, but also to protect the continuous tension of the neck muscles when interacting with the hands. Don't push too hard, keep hitting.

2. Count to 10 seconds, then relax and switch to the back or the back of this exercise. For back row exercises, hold your hand and start behind your head. Then, put the back of your head against your hand.

3. The key is not to let the head move backwards, but also to keep the hands and head constantly tense. Hold 10 second, then relax and switch to the forehead and repeat the previous part.

Extended data bench press tests the comprehensive ability of your whole upper limb strength. Don't think that you can get good results by practicing bench press with only three heads and chest muscles. Your shoulders and back are indispensable. Squats mainly test your lower limb strength and core strength. Hard pulling requires all the muscles of the whole body: forearm, trapezius, lower back and legs, so practicing hard pulling is also very beneficial to your trapezius.