How to improve bench press performance quickly, how to improve bench press?

Bench press relies on the strength of the triceps and pectorals! The chest muscles are basically divided into three parts, upper, middle and lower, and it is best to practice them all, otherwise the muscles will be too ugly! If you want to increase your strength, only do the bench press and triceps exercises!

Not to mention the bench press, practice the triceps when lying down and bench pressing: hold the barbell with both hands shoulder-width apart, and then bench press, pay attention to the fact that your arms should always be parallel to the barbell bar! Be careful to be protected!

The number of bench press sets remained at 10 sets of 12 each! Small weight! I don't know how many you can push at 55kg!

Push 60 sets with 30 kg first, then add 5kg to each group, try to push 12 pieces! The number of units can not be satisfied after reaching the limit of weight, but the number of groups must be achieved! ,, Do not rest for more than 1 and a half minutes in the middle of each group Triceps brachii should be done with a barbell bar at the beginning, 10 sets at a time, 12 pieces per group, and no need to add weight!

Exercise every one to two days! Get enough sleep and energy! Eat more protein, such as beans and eggs!

Be careful to eat more egg whites and less egg yolks! Eat smaller, more frequent meals! At your height and weight, the bench press should be around 90 kg and the squat should be 130 kg!

Practice well, and you should be able to achieve it in three months! A plan to practice for a month, and it's almost changed. As for the bench press plan, practice that one at the beginning, but the limit should be slowly increased online, and every two weeks, the number of kilograms in the base (30 kg 6 sets) will be increased by 5 to 10 kg (according to the individual situation, but try to reach your own limit every time you train)!

For three months, you have to change your movements, or take two weeks off. Because the muscles may adapt to your training method, causing stagnation in every way! Now the age is faster than when I was 18 or 9 years old, and I can build muscles without taking medicine!

Don't take medicine, that has ***, you shouldn't plan to participate in the competition, there is no point in taking medicine, just be strong) Also, don't do a ** training plan during the fitness period, this should be done separately, **, don't train muscles, don't ** when you train muscles**! But you have to warm up every time you exercise, otherwise it's easy to get injured inadvertently! I used to be a track and field athlete, and this is not bodybuilding!

Bodybuilding doesn't practice like this! Bodybuilding is to average the number of arrays, as long as you complete it according to the standard movements, there is no rush to the limit! Strength increases, muscle circumference increases, it's all inevitable!

The girth of your muscles determines the upper limit of your strength! Strength comes out of this way! I was at my highest with a bench press of 145 and a squat jump of 270

I weigh 120 and am 194 tall Dude, nu, it's no fun if you don't play with your life! Don't forget to stay safe!

4 steps to quickly improve bench press strength.

Improving the level of bench pressMany novices are very keen on the exercise of the pectoralis major muscle, and the bench press ability has significantly improved when they start exercising, but after a period of time, they will basically stop moving forward and are very depressed.

Practice in groups. 1.10 sets per day, 20 reps per set, 60kg, each set is done in the fastest time. The interval between each set cannot exceed 30 seconds (bursts).

2.If you have enough time, you can practice all day until you can't move.

Dude, bench press is not suitable for your age and affects your height, don't get too obsessed! Your body won't be able to handle it!

If you want to build muscle, you can do more strength training, such as bench presses, curls, push-ups, pull-ups, etc., which can build muscles.

Shoulder circumference and strength contribute greatly to the bench press, and when my overhead press improves (whether it's a power press or a force press), my bench press will also increase. Not only can I push more weight, but I also feel easier and smoother. In fact, when I use the Shoulder Reinforcement Program, the bench press maximizes the improvement, but the Bench Press Enhancement Program does not.

Shoulder circumference and strength increase, and bench press increases; Conversely, the bench press regresses. When I gave up the overhead press and chose to do more bench presses, my bench press got worse. I thought that increasing the amount of my chest would improve my bench press – indeed, my triceps and pecs had grown, and my other muscles had improved.

However, my bench press level did not improve and even regressed. Soon, I felt that it was hard to push and push.

Before you start training bench press, you can do 5 sets of 5 overhead movements (strength press, strength push, dumbbell press). At first, due to fatigue, the bench press strength will decrease. But it won't be long before your bench press power comes back, and it's going to get stronger.

Bench press is the most affected by weight change. The second is a press, the third is a squat, and the fourth is a deadlift. It seems that the shoulder joint is very sensitive to weight loss.

If you want to lose fat, you need to find a way to maintain strength and avoid muscle loss, which can affect the bench press. To maintain strength, I recommend that you use a slightly higher number of movements when losing fat. Doing a set with 5-7 seems to be less susceptible than a set of 1-3.

This range of reps will keep you going as you tighten the heat. When bench pressing with heavy weights, your shoulders will be fragile. This can lead to deformities or muscle imbalances.

Most people will choose to give up the bench press until the shoulder recovers.

Use a reverse elastic band for bench presses. Tie the elastic band to the top of the power rack and let the barbell hang from the elastic band. In this way, the elastic band reduces the amount of accumulating force you need at the bottom end of the movement, effectively reducing the burden on your shoulders.

This allows you to continue to train the bench press without hurting your shoulder. By the time you return to your regular bench press, you'll be well prepared. Use this method to train bench press when you have a shoulder discomfort until you find the problem and fix it – often the result of poor bench press technique.

If the limit weight for a single bench press is 40kg, then you should be 60% of this weight per bench press

The muscles of the bench press are the same as push-ups, the chest, upper limbs (triceps) and shoulders (deltoids), if you feel that the strength of the arms is fundamental, then you should focus on the strength of the triceps brachii and shoulder deltoids.

Please set the variable settings for training according to the basic principles of strength training.

The basic principle of strength training: In addition to the abdomen, it is best to train the same area 48 hours apart, and 24 hours between abdominal training, so don't train every day! When training, choose 60% or 80% of the maximum weight you can lift, or 60% of the maximum number of times you can perform the movement in one session.

Normally, there are 4 sets of free weights (lifting dumbbells, barbells, etc.), and the number of each group is 8 12; See above for the number of weight bearers in each group. Each strength training session should take no more than 1 hour.

Muscle growth principle: Muscles don't grow during exercise. In strength training, training will destroy the muscles, and the protein supplementation is used to replenish the destroyed muscles, in the process of supplementation, the original muscle fibers will slowly become larger, this is the basic principle of muscle growth, if the muscles are constantly trained before recovery, then it can only have the opposite effect.

Therefore, strength training and protein supplementation are essential for building muscle.

The dietary advice is to adjust the diet to a high-protein, low-fat, low-carbohydrate diet. The first is to reduce the intake of fats, fried food, fatty meat are tried not to eat, pork or mutton even pure lean meat contains a lot of fat, it is recommended to eat less or not eat.

If you want to eat meat, you should eat fish and chicken breast. Protein can also be obtained from eggs, milk, and soy products. It is best to halve the amount of staple foods at each meal, and replace the insufficient part with vegetables with crude fiber to increase satiety.

Bench press up to 100kg is already very powerful, but professional athletes can easily do it, why is there such a big gap? Training methods are certainly a factor. How can we, as ordinary people, quickly increase our bench press weight?

A common phenomenon is due to the relative weakness of the triceps.

Find something to work on your triceps.

The method assists in strong internalization. Appearance.

Bench press, like any other sport, is determined by the "shortest board", so don't focus on weight, but make balanced progress. Even if your triceps muscles are well developed, if the other muscles are not developed, you still can't improve your ability.

At the moment you only have 40 kilograms, that's 40 kilograms, don't do things that are more than you can really do.

Keep at it, your grades will improve, and there is no need to rush.