First adjust the seat of the instrument to the appropriate height, the standard is the height of the grip and the height of the upper edge of the chest, and then adjust the weight, after sitting on the seat, the head, upper back and buttocks close to the back of the back, the waist tightened forward.

After preparing the posture, lift your chest and pull in your stomach, keep your eyes flat, hold your hands tightly, and then inhale deeply, feel the chest force, push the weight up, exhale, push the elbow joint not completely straight when it reaches the apex, pause for 1 second, restore, inhale, and force again when the two big arms are in a straight line, repeat the exercise.