How to practice the dumbbell flat bench press? Let's look at the specific methods.
A sportswear set
Start with your feet shoulder-width apart on the ground.
Point your feet forward, and bend your knees naturally in the same direction as your feet.
Then lie on your back on the machine chair.
And then the movement is from bottom to top.
And when you go down, your arms are parallel to the floor.
Some people's elbow joint will be lower than the shoulder joint around, resulting in shoulder joint damage.
Keep your arms straight and not too deep on the way up.
If it goes too deep, it can cause damage to the elbow.
Exhale on the way up, inhale on the way down.
Up 2 to 4 seconds, down 2 to 4 seconds.
Keep your wrist neutral while doing the movement to avoid wrist joint damage.
Then the waist and back should be tight to the training chair to avoid damage to the waist and back.