Tip 1: How to increase the bench press
Tip 1: How to increase the bench press
Bench press is an excellent indicator of strength whenit's about physical fitness. That's why people involved in gyms usually pay special attention to this part of their physical development. If you want to improve such an indicator as bench press, then follow the tips of this article.
Instructions
1
Remember the main rule of the bench: to be able to raise a lot of weight, you must always strive to raise even more weight. It is this rule that guides the powerlifters when they prepare for competitions, because for them this parameter is very important.
2
Competently choose the weight that you want to put. Weight should, mainly, depend on the level of your physical fitness. In the event that you are a beginner, pay more attention to your overall physical fitness. Choose for this a small and moderate weight. If you can boast a medium or advanced level of preparation, then you need to calculate 1MP for calculating the working weight.
3
Define your 1MP. 1MP is one maximum lift. To learn 1MP, before that, have a good rest and gain strength. Ideally, you should not train before this for two days. Find a partner who will help you.
4
Before determining the 1MP, conduct an easy warm-up - first, for a few minutes, razmomnite for a few minutes on a treadmill or an exercise bike, open the joints.
5
Do two or three approaches as a workout. Perform them with full amplitude. The first approach is eight repetitions, the weight should be 50% of the expected maximum weight. The second approach is five repetitions, weight is 75% of the expected maximum. The third approach is 85% of the estimated weight and two or three repetitions . Between the approaches rest for two to three minutes.
6
Now start to determine the 1MP. Follow the approach. If the weight was easier than you expected, then rest a few minutes and try with a lot of weight. In the event that you do not manage to take this weight, wait a few more minutes and make an approach with less weight.
7
You can determine 1MP and using a specialtables. Choose the weight that you can take 2-5 times in a row. Knowing your 1MP, you can adjust your training program so that it is more effective. Do not conduct the testing procedure 1MP more often than once a month.
8
To improve your bench press, performExercises that develop muscle groups such as shoulders and triceps. Develop them with power simulators and exercises with free weights. Good workouts and excellent bench press!
Tip 2: How to increase the bench without the whole
The bench press is considered one of the business cardsany athlete, he is included in the program of the powerlifters' competitions, and in Europe there are even separate bench press competitions. Usually, beginners have no problems with increasing the weight of the bar in bench press. However, sooner or later, stagnation in the results begins at all.
If the athlete for months or years squeezes one andthe same weight without any hope of progress, this can be the result of overwork, overtraining, adaptation of the organism to stresses or weakness of ligaments and tendons. It happens that the athlete simply incorrectly performs the bench press, or simply neglects the auxiliary exercises.
Overwork
Many "purposeful" sportsmen literallyexhausting themselves with training in the hope of quickly winning the championship titles. In fact, under heavy loads, it is more important for the human body to recover fully than to fully load. Try to arrange a break in training for about a month. Do not worry, the sports form will quickly recover. After the holidays, try changing the training schedule. If you've been training three times a week before, try practicing 2 or even 1 time. Or use a split system: at each workout, load 1-2 muscle groups. Try to increase the rest between approaches. To strengthen the ligaments, you must periodically perform isometric or static exercises. For example, in a bench press, perform partial squeezing of the bar and hold the projectile for a maximum time in bent hands. Or during push-ups from the floor, keep the emphasis lying on bent hands for as long as possible. Isometric and static exercises load, mainly, ligaments and tendons. Therefore, they can be performed on days off from training.The bench press
At high loads, the right posture canhelp the athlete to take much more weight than usual. Check if you are doing the exercise correctly. The bar of the bar should be at eye level. Put the feet on the floor as close to the bench as possible. Screw the blades together, take them back a little and press them firmly against the bench. The muscles of the torso stretch, the back slightly bend, lift the chest and unfold. The deflection in the back should not be too large, otherwise the risk of injuring the lower back increases. Bending back, any athlete can improve their results by about 20%. Looking for the bar, be sure to grasp the finger. The gnat should be tough, the bar should lie in the palm of your hand closer to your wrists. Straighten the wrists themselves, and keep the hands strictly fixed. If the athlete has long arms, strong pectoral muscles, but weak front deltas or triceps, his grip should be wider, and the elbows should look outward. With short arms, weak pectoral muscles, but strong deltas or triceps use a narrower grip, keep elbows at the hull. Always ask your partner to remove the bar. Once the grip is fixed, immediately begin the exercise without stopping for too long. The bar should be lowered so that the bar in the lower position is at the level of the nipple. When touching the neck of the chest, hold it for a second and start moving up. Do not allow the bar to spring against your chest. This - cheating, it is prohibited in competitions and threatens injury in training. Try to raise the bar with a delay in breathing. Lower the bar on inhalation, then hold your breath, do a squeeze and exhale. This technique of controlling breathing gives physiological support to the body when overcoming the critical point. In addition, additional exercises, which develop the power of deltas and triceps, also help to lift heavier weights, often help in increasing the bench press.Tip 3: How to increase the bench press
Bench press - one of the visiting cards of athletes,bodybuilders and weightlifters. Bench press enters one of the three competitive disciplines of powerlifting, and in Europe and the US this press has become a separate type of competition.
Instructions
1
Chest muscles thankfully respond tophysical activity, and athletes can regularly increase the weight of the weights in this exercise. But, sooner or later, there comes a critical moment, after which weights do not grow. If you do not use additional methods, you can squeeze the same weight for months and years without any hints of progress.
2
First of all, start to trainadditional muscles involved in the bar press are deltoid muscles, especially their anterior part, and triceps. It is because of the weakness of these muscles that it is impossible to overcome the critical point in lifting a heavier weight. It is useful to develop the pectoral muscles not only with a barbell, but also dumbbells - bench press, dilutions in the sides, insulating exercises on the simulators. Give up also a back and a press.
3
A very important role in lifting large burdensthe force of ligaments and tendons plays. Their weakness often causes injury when trying to lift too much weight. Isometric and static exercises are used for training tendons. Squeeze the bar with an average weight. Lowering it down, hold the projectile at the point you reach, squeezing the heavy weight. Then hold the bar at this point for the maximum time. Or ask the partner to hold the bar so that it was impossible to lift, and do your best to overcome his resistance.
4
When pressing heavy loads, an important role is played byThe position of the athlete on the bench and the technique of deflection of the back. According to many trainers, these two factors can give anyone an increase of 20% in bench press. Lie down on the bench so that the bar of the bar is located at eye level. Put your feet firmly on the floor as close to the bench as possible. Shovels remove and slightly pull back, so that the back is tightly pressed to the bench. For athletes with long arms, a wide grip is preferred to the elbows outwards. For owners of short arms - a narrow grip elbows to the body. Always hold the bar so that you fully grip it with your fingers. The bar in the palms should be located on the wrists so that when performing the bench press the wrists do not bend under the weight of the projectile.
5
Always ask a partner to helpServe the barbell. As soon as it is in your hands, immediately start moving - this is important from a psychological point of view. At the bottom of the bar, the bar should be at the level of the nipple. After lowering the bar, after a brief pause, start moving up. You can not strike the neck with your chest so that it jumps up and helps start the movement up. In sports this method is prohibited, and in training is traumatic. Lowering the projectile, inhale.
6
Squeezing the bar up, bend your back. Firstly, this reduces the trajectory of the rod movement. Secondly, the strength of the lower lobes of the pectoral muscles will help lift a higher weight. Bending back, make sure that the shoulder blades and the pelvis always lie on the bench, otherwise you can get a spinal injury. Keep tension in the muscles of the torso. Exhale when the bar presses. At the moment of reaching the critical point of the movement, hold your breath. This will help create pressure in the abdominal area and create a good psychological support when overcoming the stress. After making a squeeze, exhale finally.
Tip 4: How to improve the bench press
Pressing lying - one of the most objective indicators of strengthrights. With the bench press, the thoracic, deltoid muscles and triceps work. And all the rest of the body must be kept in suspense when doing this power exercise. How to improve the results in bench press? Read below.
Instructions
1
Train on the power programs. Your task is not to increase the volume of the chest, shoulders or arms, namely to improve the strength indicators, so it should be dealt with by force programs. Make a small number of approaches with large weights. Breaks between approaches should be significant - a few minutes. Each workout increases the weight of the bar.
2
Eat correctly. To increase the lifted weight, increase to start your own. To do this, you need to eat a large amount of protein food. Of course, since you will spend a lot of energy in training, you will need to eat a lot of carbohydrates. In addition, do not ignore vegetables and fruits.
3
Train regularly. If you train once a week or less often, you should not expect to improve your result in bench press. Train at least three times a week. Professionals usually train twice a day every day, except for weekends. That is why throughout the whole of their sports career the results are progressing.
4
Strengthen the target muscles. Train large pectoral muscles, deltoid and triceps. They should also be trained on the strength principle. Do with the barbell, dumbbells and on the simulators.
5
Click on it in different ways. To improve the classic bench press, you will not be hindered by the bench press on an incline bench, a bench press with dumbbells, a bench press and other kinds of presses. In the bench exercises, the target muscles for the bench press are partially trained. The more different large and small muscles you develop, the easier it will be for you to improve the results in a classic bench press.
Tip 5: How to draw more
In tightening, the muscles of the shoulders are involved,biceps and back muscles. As in any other exercise, in order to increase the maximum number of repetitions, it is necessary either to work out separately the muscles that are involved in the exercise, or to increase the working weights.
You will need
- season ticket to the gym
Instructions
1
In the event that you decide to work on each muscle group separately, you need to work out deltas, biceps and back muscles separately.
2
To work out deltas, use side elevationsdumbbells and lifting dumbbells in front of him. Also, use the dumbbell bench press sitting - this will work and strengthen the muscles of the shoulders. Do five to six approaches for each exercise for seven to eight repetitions in each.
3
To pierce the biceps, lift the straight lineor E-Z rod through the bending of the hands. After this, go to the alternate bending of hands with dumbbells, placing emphasis on the knee or on a specialized bench to isolate the biceps. Perform eight sets of six to seven repetitions for each exercise.
4
To work on the back, follow the upper and lowertraction, and also work on the trapezium. Exercises performed in the complex, will allow you to work out all the back muscles, leaving no "white spots". Do sixteen to eighteen repetitions in each approach - the more you shake your back, the better will be the recoil.
5
Tighten with additional weighting. Use the belt for powerlifting and stringing to add weight to your body weight. Stretch in every approach to failure - so you can achieve the maximum result by the number of pull-ups in the future.
