I m really weird, how much bench press is normal for ordinary people

For example, a 70-kilogram person bench press 60-70 kilograms. The weight of the bench press reaches the weight of the individual.

When doing the bench press, you should not focus on the weight of the arm pushed by flexion and extension, but should focus on the process of the pectoral muscles pulling the upper arm from the sides to the middle, and feel the process of the pectoral muscle contraction. In addition, the pectoral muscles only control the movement of the shoulder joint, pulling the upper arms from the sides towards the chest. The movement of the elbow joint is done by the triceps brachii, which changes the arm from bent to straight.

The bench press is an exercise of arm strength and pectoral muscles, which should be said to be disproportionate to the weight of the body.

This varies from person to person, but for beginners you can try 25 on the left and right sides of the bar first

8 pieces per group, 3 groups are sufficient. The degree of proficiency is skilled, and the appropriate weight gain and the number of sets and the number of each group are moderately increased.

The weight of the bench press is the standard for measuring a man, that is to say, an 80kg bodybuilder must have a minimum bench press of 80kg to be qualified.

Depending on the grip distance, the parts exercised are also slightly different. Narrow grip distance helps develop triceps; The middle grip distance is mainly developed in the middle, middle and lower parts, middle sulcus and part of the inferior border sulcus lateral to the pectoralis major muscle; The wide grip distance mainly develops the upper part of the pectoralis major muscle, the lateral middle and upper part of the muscle, and the junction of the anterior deltoid fascicle.

Men over 20 years old are bench press 50 70kg, and practice 80 90kg for half a year to a year

5 In bodybuilding theory, RM represents the maximum repetition value, for example, the highest number of times you bench press 50kg is 8 Wool Corner, then the weight of 50kg is 8RM. In cavity training, 6-12RM is best for growing muscle size, 1-4RM is best for growing absolute strength, 16-20RM is best for developing small muscle groups and building muscle lines, and 25RM is best for cardio exercises.

How many bench presses do at a time.

Bench press once every 3 days is sufficient. After bench press, the chest muscles need 72 hours to rest and recover. So it's best to train once every 3 days.

In addition, bench press training is performed in groups, 5-8 sets at a time, 8-12 pieces each, with a 1-minute rest between sets. Trainers can appropriately increase or decrease the number of reps and sets according to their own conditions, and novices can also do 5 sets * 5 sets, with a 1-minute rest between sets.

1. Men weigh between 50-90 kg, women weigh between 45-75, men usually bench press between 40-45 kg and do 8-12 times, and women usually do between 25-8-12.

2. Due to the poor ability of ordinary people to cooperate between muscle groups in action and work, the 1RM limit will be greatly reduced, and the strength level cannot be truly expressed.