If you want to bench press to get stronger and be the focus of attention in the gym, what movements

If you want to improve the bench press, you can just practice the bench press, which is actually not wrong, but our fitness is to achieve the most efficient training in a period of time, if we exercise the bench press for a long time, we will lack the exercise of other muscles, and want to achieve such a purpose.

Action analysis: In a standing position, stand with your feet shoulder-width apart, hold the barbell with both hands, and lift the barbell from our upper chest up at the beginning of the action.

Bend your body forward, place the folded towel under your knees, stretch your arms straight on the ground, lift your hips, lower your head, face facing the floor, thighs straight, hips slightly back, and straighten your back.

You can also train your triceps and deltoid muscles in the shoulder in the bench press, and not only that, but if we can push a very large weight

Don't bend your waist and back excessively, as this can be dangerous.

All the training movements in the gym are designed to work the muscles in a specific position to increase the muscle circumference of the area and thus strengthen the muscles. The bench press is the most classic movement to exercise the pectoral muscles and triceps.

Because for them, the waist is a heavier place, so the group Zheng Xi is paying special attention to bench press, because the incorrect fitness method will cause a lot of damage to the waist.

Because the bench press can improve blood circulation and allow my body to return to a healthy level quickly. This can also be a good way to stay in shape.

Because fitness people know and they all attach importance to the strength of the arm, they will use the bench press to train and train the arm muscles.

Bench press not only builds arm strength, but also strengthens the abdomen, which helps to help exercisers** and make their body more perfect.

Because the bench press can strengthen the chest muscles, and it involves the movement of multiple joints, so that the muscles of the whole body can be exercised, so the bench press will be emphasized.

Because the bench press can work the core muscles. Exercises that strengthen the core muscles.

If you want to increase muscle strength, muscles must be thickened, strength is divided into 2 types, one is absolute strength, that is, gymnastics, and the other is explosive strength, which is to train the muscles within the sprint, if you want to increase absolute strength, it is not possible to have a certain muscle latitude, and if you want to grow strong strength, you can't avoid getting thicker. It must be the second type, so that the strength grows faster and more effectively, but the nutrition must keep up and rest well. If you don't have a good rest, it's useless to practice.

The bench press super group training without large weights quickly increases the strength of the pectoral muscles, and the third formal chest training, the pectoral muscle strength is restored from 20 bench presses of 40 kg to 15 fast bench presses of 55 kg barbells.

Give you a scientific fitness plan.

Day 1: Chest training sequence: 1Bench press (large weight, four sets, 8-12 reps each, if you try your best to be able to do less than 8 reps, the weight is too heavy, more than 12 reps means the weight is too light and needs to be adjusted, I will not repeat it later).

>2.Single-week: incline press (large weight, 4 sets); Bi-week: parallel bars arm flexion and extension (can be aggravated, four sets).

>3.Single week: recumbent birds (four groups); Biweekly: Chest clamp (4 sets).

Day 2: Back Training Program: 1Single-week: post-neck pull-ups (can be aggravated, four groups); Biweekly: anterior neck pull-ups (can be weighted, four sets).

>2.Weekly: Standing rowing (heavy weight, 4 sets); Bi-week: deadlift (large weights, four sets).

>3.Single week: pre-thoracic pull (4 sets); Bi-weekly:

Shrug shoulders (four sets) Day 3: Leg training plan: 1

Squats (can be more than double body weight, four sets) - 2Prone leg curl (no less than 1 2 body weights, four sets) - 3Standing on tiptoe (four groups).

Day 4: Triceps Training Program: 1Narrow bench press (large weights, four sets) - 2Single-week: Standing elbow press (4 sets); Biweek: supine arm flexion and extension (four groups)--3Pitch arm flexion and extension (four sets).

Day 5: Biceps training plan: 1

Standing arm curl (large weight, set of four) - 2Single-week: Positive grip single-arm curl (4 sets); Bi-weekly:

Backgrip one-arm curl (set of four) --3Single week: Sticks (4 groups); Bi-weekly:

Priest's chair arms curl (set of four).

Day 6: Shoulder Training Program: 1Anterior neck press (four sets) --2Post-neck press (four sets) - 3Standing Birds (Group of 4) - 4Prostrate birds (four groups).

Day 7: Fat Loss Training Program: 1

Sit-ups (set of six) - 2Supine leg press (set of six) - 3Jogging (no deceleration is allowed at medium speed, 30 minutes) According to the above training plan, every seven days is counted as a reincarnation, every seven days of training is rested for two days, of course, you can also rest for four days and one day, but the training sequence can not be disrupted, train for 60-90 minutes a day, the weight and intensity at the beginning can be a little smaller, but every day, each stage must have a breakthrough.

The rest time between each training action group and the group can not exceed one and a half minutes, generally one minute is the most moderate, you can rest for 2-3 minutes when impacting large weights, insist on training according to this method, you can see the effect in a week, and the progress will slow down after a month, and you can basically reach the level of satisfaction of the landlord by insisting on one year.

I wish you a happy and speedy success, if you still have fitness questions, you can ask or ask this coach to answer.

I feel that it has been helpful to you, and I hope you can choose [satisfactory answer] Thank you for your encouragement and support to our team.

You don't have to work your leg muscles that fast, you have to take your time - even if you don't have an injury to the medial collateral ligament in your left leg, it's not possible in 2 months.