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
Adjust the seat so the handles line up with the middle of the chest; sit with the back against the pad and both feet flat on the floor.
- 02
Grip the handles with straight wrists, pull the shoulder blades back and down, elbows slightly below shoulder height.
- 03
Exhale and press the handles forward with the chest until the arms are nearly straight, elbows not locked, back staying on the pad.
- 04
Inhale and let the handles return under control until you feel a chest stretch; do not let the weight stack crash.
Common mistakes
- Seat too low or too high so the handles line up with the shoulders or belly, loading the shoulders.
- Shrugging and lifting the upper back off the pad while pressing.
- Locking the elbows at the top, or letting the stack slam down on the way back.
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.