If the bench press strength can t go up, how to strengthen the arm strength?

If the bench press strength can't go up, the best way to strengthen the strength of the arm is to do more push-ups, pull-ups, arm strength bars and dumbbells, and stick to the number of groups with a goal, and the strength of the arm will become stronger in the long run.

The first point is to strengthen the strength of the arm, that is, you should use the bench press, and then let the arm be able to master this breaking point to be able to show the strength, the second point is that you can stretch before the bench press, and after the arm is stretched, the sense of strength will be strong during the bench press.

The first point is to strengthen the strength of the arm, that is, you should use the strong pull of the bench press, and then achieve a very good effect, so that the arm bursts with a sense of strength, and the second point is that the arm must have explosive power when bench pressing, so that there is explosive force to achieve the effect.

The first point of strength can not go up, the best way is to carry out the so-called strength training, when the arm must be very strong, you will find an instant breakthrough, the second point when I push, should exercise the explosive power of the legs, so that when pushing, it is special to save effort to break through the bottleneck.

The first point is to break through such a bottleneck period, that is, there should be a new breaking point on the strength of the bench press, then the exercise should be extended, and the second point is to break through the bottleneck period when bench pressing, that is, the strength must be very explosive.

The way to break through the bottleneck is to improve the strength training of our arms, and when you reach enough strength in your arms, you can break through. You can also exercise the explosive power of your legs, so that you can save effort when pushing.

When you can't bench press, the first thing to do is to strengthen your triceps, enhance the stability of your back and the stability of your core, warm up more before training, and the warm-up must be in place.

How to break through the bottleneck period of bench press, and if you want to increase the weight of bench press, can you only train your chest?

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.

Then it's best to practice the strength of your arms more, so that you can break through!

You can use a barbell to practice, so that you can break through the bottleneck.

If the strength of the bench press does not go up, it may be that the amount or method of bench press training is not right.

Usually you can use a barbell to train your arm strength, so that you can improve the strength of the bench press.

Planks can be done, so that the breakthrough is more effective.

It's best to let a personal trainer tell you about this kind of exercise, otherwise it's dangerous.

There is no way to do it on your own, so you should find someone with experience.

01 If you want to improve your bench press weight, the first thing you should improve is your arm strength, here we generally say triceps, which play a great role, so we should work hard to train our triceps in normal times.

02 In addition to the fact that we need to improve our hand strength, we actually use most of the upper limb strength when we bench press, so we also need to practice the limb coordination of the entire upper limb and the force of other parts such as the chest muscles.

03 When we practice bench presses, we must have the awareness of being able to impact the weight, especially after the beginning of the workout and the warm-up exercises, this is the time when we are most energetic.

04 Our bench press weight exercises also need to be guided by a special coach, and our movements must be standard when we actually execute, otherwise it is easy to cause muscle strains or other problems.

4 steps to quickly improve bench press strength.

Strengthen the bench press, which can improve the strength of the bench press through a long period of exercise.

1. Tighten the shoulder blades.

When bench pressing, we need a very stable platform for support, and our support point on the bench is our upper back. Many people do not tighten their shoulder blades during bench pressing, resulting in internal rotation of the shoulder and relaxation of the shoulder joint, which can easily cause acromion impingement and cause pain and discomfort in the shoulder.

2. Learn to use your body to build bridges.

Many bench presses who practice powerlifting have bridge techniques, and some are still very exaggerated bridges, but of course they can't do this without excellent physical fitness and flexibility. We don't need to be so exaggerated, but proper bridge lifting is very helpful for us to push more weight.

3. Use the latissimus dorsi to bear weight.

After the bridge is completed, tightening the latissimus dorsi becomes the most critical point. The latissimus dorsi won't directly help you lift more weights, but they will make you less effortless and more stable and efficient when you drop heavy weights.

The first point is that your bench press strength is not long, that is, you have not mastered the most basic points in the process of training, so there is no increase effect at all. The second point is that when you do bench press, your explosiveness is not enough, so you don't grow all the time.

The first point is that the power of the bench press has no effect, that is, you have not mastered the power points well when you bench press, and there is no explosive power, and the second point is that the bench press time is not long enough, and the practice time is very short, and it will not have any effect.