1. Sit on the training bench, adjust the seat height, and lean your back firmly on the stool. Keep your chest, abdomen, shoulders, and jaw slightly retracted.
2. Push up the device, move to the starting point, which is the position of the temple, then exhale and push up until the arm is almost straight, but in fact do not straighten the elbow joint.
3. Inhale, put down the referral and return to the temple position.
Action essentials can be repeated in accordance with the above steps. Note: During the whole movement, the head cannot be moved. After the movement is completed, slowly lower the arm to be parallel or slightly lower than the ground. Do not let the weight plate of the instrument collide. Action speed: Push up is performed at a constant speed of 2 seconds when falling.