How to practice bench press barbell

The main way to develop the pectoralis major muscles is the barbell bench press, and other training methods are auxiliary. The lifting and lowering position of the lever must be placed on the pectoral muscle being trained (down to the diaphragm and up to the clavicle). Chest training should be done from bottom to top, from wide to narrow, that is, first train the lower chest (lying inverted), then train the middle chest (lying supine), and then train the upper chest (lying upright). First hold the bar wide, then hold the bar middle, and then hold the bar narrowly. Use a wide-grip bar to train the width of your chest muscles, and a narrow-grip bar to train the height (thickness) of your chest muscles.