Keep these tips in mind and you will become a "big" man

Many men envy those with big pectoral muscles, so how can you become like that yourself? Remember this tip and you too can become a big man.

Positioning is the key to action

Put your hands on the ground for balance. Although it sounds ridiculous, it must be said that the position of the hands is very important. Many people ignore this point, resulting in an imbalance of power on both sides.

Make sure the bench is at the right height. If it's too high, it can be psychologically frightening, and if it's too low, it can hurt your shoulders. If you buy your own bench, make sure it is of moderate width, as this will improve hip stability and help your shoulders last throughout the movement.

Maintain a stable running trajectory

Remove the barbell and have your partner observe whether the running track is between the lower edge of the nipple and the bottom of the clavicle. Make sure there is a slight curve in between (but not beyond) when pushing up and lowering.

Try to keep your elbows at a 45-degree angle to your body; this will reduce instability caused by muscle tension and give your triceps a chance to work.

Don't let your buttocks leave the bench

Before letting the barbell rise, make sure your legs are bent about 90 degrees and your lower back is slightly arched. But don't let your hips lift off the bench, as this will put undue stress on your back.

Sometimes we see some newbies struggling on the stool, twisting and turning as if they were having sex with an invisible girl. Don't do that, it hurts a lot.

Control your breathing

As the bar descends, keep your shoulder blades stable, and engage your chest fully—ordered breathing provides balance. Inhale when lifting eccentrically, and exhale when lowering (Editor's note: This is the original text, and there is no unified breathing method for bench press). But try not to hold your breath. High blood pressure can make it more difficult for the heart to pump blood.

Keep your chest up

The position of your arms is important, as is your chest (chest up). Some people say that doing a lot of bench presses has no effect on the chest (but the arms and back benefit instead). Keeping the chest straight is an important factor. Engage your spine and shoulder blades to lift your chest up. You can also push your chest up by contracting your glutes and pushing your heels into the ground.

Don't stare at the pole.

When you bench press, don't keep watching the bar go up and down, as this will make your movements more accurate. According to statistics, in the upfitness training hall, not looking at the pole can improve the training effect by 5% to 10%.

Empty bar practice

No one will laugh at you for using an empty bar without weights. In fact, everyone who practices bench press will choose to start with an empty bar. Master the correct posture and then add weight. "All rules are based on the period of zero gravity."

Slow down, don't rush

This is reflected in the fact that the training movements cannot be too fast. Another reason for shoulder injury is that when pushing up, you push too hard, like taking off...

Furthermore, if you want to see some results in your upper body, don’t be impatient. Those who persevere will always become stronger. If you spend too much time on the bench, try doing some cardio on the treadmill. You can also try the "mixed training with the same equipment" we pushed yesterday, or do a few pull-ups after resting for two minutes, then return to the bench, and so on.