The correct posture for the bench press consists of the following steps:1Grasp the instrument and place the bar on your chest so that the bar is just above your collarbone. Place your hands slightly apart and be shoulder-width apart, holding the bar with your elbows slightly bent and your wrists locked.
2.Warm up, lift the bar to the chin and slowly lower it to the starting position. Keep your chest up and your upper back close to the bench surface.
3.Adjust your breathing, making sure to exhale as you lower the bar and inhale as you push up.
4.Formal bench press. Complete a set of 6-10 consecutive presses, with a rest time between each set of movements to between 90-120 seconds.
5.Maintain the stability of the shoulder blades throughout the procedure and do not allow the shoulder joint to be the main point of support. Avoid bench presses with free weights that exceed your skill and safety range.
In addition, there are a few things to keep in mind:1Keep your torso straight and don't let your waist become too hollow, as you may injure your lumbar spine.
2.During the bench press, do not allow the wrists and elbows to bear the weight, as this may cause injury.
3.In the case of high bench press weights, make sure that there are enough support personnel present to prevent accidents.
In conclusion, the bench press is an exercise that requires skill and concentration. If you feel unsafe or uncomfortable, you should stop training immediately. Bench press training under the guidance of a fitness instructor is recommended.