What should I do if the bench press has encountered a bottleneck and the bench press weight has not

The up-tilt, plank, and down-incline postures are constantly changing, and which lying position makes your pectoral muscles feel the deepest. In addition, you can do more wide-grip parallel bar arm flexion and extension, it is said that this action that needs to overcome your own body weight has a particularly great effect on improving the weight of the bench press, but novices may not be able to do it (normal, just like novices can't do pull-ups), you can start with a simple start: reverse flexion and extension on the bench, add weight little by little, until you can bear your own weight.

We ordinary people just need to achieve the purpose of training the body! Everyone has bottlenecks in their bodies.

1.Depending on your weight, without discussing whether it is necessary to do such a vigorous bench press, the following recommendations are recommended:

Practice at least 3 times a week, you need to be protected by a partner, each group must be exhausted, and the movements should be standardized;

2.Flat bench press, 12 reps per set of weight starting warm-up, 2 minutes apart, 5 sets, 2 times a week;

3.Flat bench press, light weight warm-up directly after 50kg can do as much as you want, do 5 sets, 1 time a week;

4.Dumbbells are arm flexion and extension behind the body or several sets of arms flexion and extension on the head, which is to practice the action of 3 heads, and will not do it to go to the gym to ask, and do it after bench press. If possible, add 2 sets of parallel bar arm flexion and extension;

5.There is protein powder on the diet, and if there is no protein powder, eat some boiled egg whites every day to ensure sleep. <>

Try eccentric training for the next four workouts.

Bench press can't go up, or squats can't go up, or something else, no matter what can't go up, there's just one way, and that's to increase the weight of all the items and build muscle.

If you can't go up, you can't go up! You can't take your hobby as a career. **No injury is the best, and you can't play with your life to enhance your physical fitness!

Bench press bottleneck? Try a different approach and break through yourself.

Bench press strength improvement is very simple, usually two stages, but it is really a slow process:

Stage 1 (no less than three days): Then you can do twenty percent more per set per day. For example, if you originally made 10*8, now you can try to make 12*8, if you used to do 20*6, now you can do 24*6 or 25*6.

If it's 8*4, it should be increased to 10*8, and then try to increase it.

Stage 2: Gain 5 kilograms on the first day, and if you feel relaxed, you can gain another 5 kilograms, until you feel that you are too strained to complete it without support, which is your upper limit. You use the first stage method, start with your "maximum body weight" and try to complete no less than yesterday every day.

Then do you weigh five kilograms heavier than before (i.e. a combination on each side.

In this way, within a month, you will be able to bench press 18, and within two months, you will bench press more than 200.

As an aside, no matter what kind of sport it is, there are three kinds of training.

The first type of training: if in order to build muscles, your amount of exercise is too miniature, not too heavy, preferably more than ten per set;

The second type of training: If it is for explosive power, along with muscle training, then do six to eight sets per set, and do several sets according to your physical strength. With a moderate weight, push up quickly and close slowly when you come back.

The third type of training: if you don't like muscles, but only explosiveness, you do no more than four sets of exercises every day with your extreme weight. But don't do too much every day, because it's too hurtful, in other words, self-abuse.

However, the improvement is very fast. Special forces are trained with the third type!

Bench press bottleneck? Try a different approach and break through yourself.

Bench press 200kg in less than 2 months? It's too much nonsense.

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?

In the process of our training, everyone will face a bottleneck, and the bottleneck period is specifically unable to break through, that is, after a period of exercise, the muscles no longer grow, and the growth is extremely slow, resulting in the inability to increase the training weight.

Muscles are not strengthened during the bottleneck period, often because the training intensity is not enough. In the gym, however, there is often a situation where the current weight is slightly lighter, but the addition of barbell plates will be too heavy, resulting in stagnation in training. Therefore, you can buy 6 kilograms of small barbell pieces by yourself, increase two pieces each time, gradually increase the strength from small weight, accumulate over time, and increase the strength little by little.

To break through the bench press, you have to train your deltoid and triceps muscles.

Once your deltoid and triceps muscles are trained, you'll be able to break through the weight with ease.

Bench press isn't just about the pectoral muscles.

Bench press is actually mainly in three parts: the pectorals, the anterior deltoid (the part in front of the shoulder), and the triceps. To break through the bench press, you have to train your deltoid and triceps muscles.

If your triceps or deltoid prefascination is not strong enough, this will greatly limit the development of your pectoralis major muscles, and it is easy to stop your bench press weight and make it difficult to improve.

Bench press requires a gradual increase in weight, and the reason why you can't break through is because you don't have enough training intensity.

Take it step by step, increasing the intensity a little each day to maintain the rhythm of your training. Then be sure to follow scientific training methods.

It's up to you to take a break or you can train harder.

Buy 6 kilograms of small barbell tablets online and take them to the gym. 2.Aren't you doing 60x4 with 8 kg right now?

Okay, the next training bush is missing ** two kilograms, that is, kilograms. 3.If you can do 4x8, then continue to add two tablets for the next training, if you can't do 4x8, then extend the rest time between sets, or find someone to assist you at the end of your exhaustion.

5.Until you can do a full 4x8 on your own strength through training, then continue to increase weight with a small weight. 6.

And so on, until one day when your training weight is slowly increasing from 60 kg 4x8 to 70 kg 4x8, how can your ultimate bench press weight still be 80 kg? I read the answers, none of them answered the point, nonsense, based on imagination in the doubt question to take the initiative to make non-standard, the plan is not right, it is recommended to change the training action (change the training action, the strength will become greater?) What is the rationale behind this?

It's just a little bit of weight every time you train out, because the weight is very light, and the moisturizer is silent, and before you know it, the strength will gradually increase. I believe that 90% of gyms don't have such small barbell plates, which causes many people to get stuck in a point of weight, which could have lifted weight, collapsed, but because the lightest weight of the gym is so big, he can never lift the weight and always stand still. All you have to do is make a little change.

The premise of what I said above is that your movements are standard, your rest is in place, and your diet is guaranteed. Finally, improve the training weight, bench press performance, don't care about the rest time between groups in normal training, someone breaks for three minutes, if you can't slow down in three minutes, you can rest for 5 minutes, 10 minutes, it doesn't matter. <>

In fact, this method is to use the legs to bench press. Using your legs to exert force can greatly improve your bench press, and there are two ways to use your legs to help improve your bench press. The first one is used to ensure the stability of the body, using the legs to arch your back.

First, this allows the barbell to travel shorter, and secondly, it also allows the barbell to produce a trajectory towards the bench press frame, which can help you drop the bar more naturally, without worrying about the barbell moving back and forth.

One use of the leg drive is to ensure that the body is stable, and the legs will also have the feeling of pushing the bar up. Then we lie on the bench press.

The posture of the upper body is enough to ensure the basic posture, we hold the shoulders firmly on the chair, and then when we lift the hips, we have to move the legs to let our whole body feel.

Another use of the leg drive, which is my favorite use of the bench press, is to keep the upper body stable, let the bar stay on the chest for a short time, and then let the legs push up and down to the bar.

In preparation for this usage, you need to tighten your legs first to ensure that your body is stable, so that your whole body, including your upper back, lower back, hips and legs are under force.

Together, they form a strong, stable bench press base, and if you do, you'll be even more stable.

On top of that, your bench press weight will also increase dramatically, which is how this method is used, like powerlifters, who like to use their legs to keep their whole body stable.

So to sum up, most people know that the pectoral muscles will exert force during the bench press, and other movements, such as wide bench press, pause bench press and dumbbell bench press, as well as machine movements, can improve the strength of the chest, and of course, we must also learn to use the triceps bench press.

It's not just the three heads, we also have to learn to use the upper back. Lots of rowing movements, such as barbell rows, machine rows and dumbbell rows, and pull-ups.

These are great back exercises that you should do if you want to stabilize your upper back, as they can significantly increase the strength of your upper back.

A strong upper back is the basis of the bench press, which is all linked one by one, because almost all the weight is pressed on your upper back, of course, it is also important to strengthen the triceps, so the narrow bench press can be very effective in improving the strength of the triceps.

Keep exercising. Because the bench press exercise will have a bottleneck to a certain extent, which is normal, as long as you continue to keep exercising, you can quickly break through the bottleneck.

Gradual strength training should be done for body parts and eat plenty of nutritious foods.