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In the starting position, with your feet shoulder-width apart, hold the barbell with your hands behind your neck. It is especially important to note that the whole body must be strong and the abdomen tightened when the barbell and the back of the neck are loaded. What does it mean to tighten the abdomen? Try to take a breath, then continue to exhale. As you approach the limit, your abdomen will feel tight. With the whole body tight, imagine sitting on a stool behind the buttocks. Until the thighs are parallel to the ground. Then return to the initial position. Do not lock the main knee joint during the entire process.
Lie flat on the bench press, hold the barbell with both hands, and keep your wrists neutral. The most common mistake made by novices is that the wrist is not in a neutral position, causing wrist pain after bench press. The grip is mid-grip, neither too wide nor too narrow, but slightly wider than the shoulders. Clamp your shoulder blades, and your shoulders sink! Clamp your shoulder blades, and your shoulders sink! Clamp your shoulder blades, and your shoulders sink! The important thing is said three times. Lift the barbell and move the barbell directly above the nipple. Move down, inhale and open the chest cavity while exercising, and feel the force of the chest muscles with your heart. Push up when you want to touch your body. Be careful not to lock the elbow joint at the vertex position.
Of the three actions, the one that is least friendly to novices. The difficulty is relatively large. Starting position, feet shoulder-width apart. Hold the barbell with both hands. If your foundation is poor, you can adopt both positive and negative grip. It is recommended to use a forward grip. Keep your upper body upright, twist your back slightly, and pull up the barbell. The mistakes in this action are strange. The movements do have a certain degree of difficulty, and it takes a period of practice to master the force mode. Imagine the hand is a hook, don't force it on the arm! Keep your body upright at all times and never bend over.