This English text is an AI-assisted translation pending human review; the Chinese version is authoritative.
DisclosureAI-generated illustration: the face is based on the site owner's own photos; the body, equipment and background are generated and do not represent his real physique or training records. Tool: built-in image_gen.
Frames were checked by a professional reviewer for movement; follow the written steps and qualified coaching. The image does not depict a real physique or training record.
Steps
- 01
Lie on the bench with head, upper back and hips supported and feet planted; grip the bar somewhat narrower than a regular bench press but still comfortably.
- 02
Stabilize the shoulder blades and align wrists with forearms before unracking.
- 03
Lower toward the lower chest under control with elbows relatively close to the torso; hands do not need to touch.
- 04
Press until the arms are nearly straight with hips on the bench, then make sure both sides are racked.
Common mistakes
- Gripping so narrowly that wrists bend sharply outward, or flaring the elbows fully.
- Lowering toward the neck, lifting the hips or racking on only one side.
Before logging, know the load basis
This exercise is logged as:
The log page labels the basis next to the input. Different bases are never compared directly or merged into one personal best.
Review statement: steps and common mistakes are written by editors and signed off by a reviewer before publishing. Content marked 'Dev test data' only validates the system and is not training guidance.
Training content is not medical advice. Stop if you feel unwell.