Mulailah dengan berbaring pada sebuah bangku, dalam posisi tubuh yang alami dan rileks. Rentangkan tangan ke kedua sisi tubuh Anda, lalu tekukkan siku, dan pegang tiang pengangkat dengan tangan Anda. Mulailah pemanasan hanya dengan berat tiangnya. Kembalikan tiang ke rak dan tambahkan beban. Pastikan Anda dibantu saat Anda mengangkat beban. Angkat tiang ke atas, turunkan dengan perlahan di atas sternum Anda, dan hentakkan ke atas lagi. Minumlah banyak air dan berisitirahatlah selama dua menit di antara setiap set. Sesuaikan waktu istirahat dengan keadaan Anda.

I'm interested in that, but I only have a few mins. Can you give me at most the first 500 characters of a detailed explanation in English about that?
Make sure that you are not holding your shoulders in an awkward position. Be sure to have a natural spinal curve. You do not want to have your lower back flat on the bench, but you do not want to force it to curve too much either. Instead, opt for a comfortable and natural position.  You should have your feet flat on the ground, shoulder-width apart, and your shoulders touching the bench. Do not lift on a "cushiony bench" if you are a heavy lifter. When the bar and plates weigh more than 200 pou