Are there any tips for improving your bench press?

First of all, the first skill is to improve the ability of the bench press, so to master this strength, this release of the use of strength should pay attention to evenness, so that you can, the second skill is this kind of bench press should pay attention to the correct posture, push slowly when searching to be fast.

First of all, we need to master the basic movements of the bench press. 1: Bench press should be wide, and there are two lines on the Olympic pole in the gym.

Just stick the outside of your palm there. 2: Be sure to double the chest, be sure to go down to low.

3: Don't get off the bridge, and don't leave your legs off the ground.

To improve the ability of bench pressing, then the best technique is to master this explosive action, and when pushing, you should pay attention to the strength, not too hard, so that you can push well.

Many novices are very keen on the exercise of the pectoralis major muscle, and the bench press ability has improved significantly when they start exercising, but after a period of time, they will basically stop moving forward and are very depressed, because Junyu understands that these people often have not reached the expected goal of the pectoralis major muscle. What to do?

1.Pay attention to the exercises of the three heads and shoulders.

Novices tend to put more enthusiasm on the exercise of the pectoralis major muscle, even more than 3 times a week. And completely ignore the exercise of other parts, because the bench press, whether it is a dumbbell or a barbell bench press, requires the triceps and the anterior deltoid muscle of the shoulder to work together. If this part of the muscle does not reach a certain level, it also restricts the further development of the pectoralis major muscle, just like the short board principle of a bucket of water.

If you want to improve your bench press level, you need to improve the muscles in these areas, otherwise the weak triceps and deltoid muscles will be the bottleneck for your bench press level improvement.

The anterior deltoid muscle of the shoulder is best to use the anterior cervical barbell press, and you can use Smith to do the anterior cervical press, which can be weighted, which has a good effect on improving the strength of the shoulder. The shoulder is a very difficult muscle group to practice, and it is necessary to persevere, which is why many people feel that the shoulder is difficult to produce results and give up in a hurry or deal with it so-so.

In addition, the lateral head of the triceps is the key to improving bench press strength, which you can do with two-handed dumbbell neck back arm flexions, which can be a great help in increasing press strength. Junwoo is also accustomed to using weight-bearing parallel bar arm curls to strengthen his triceps.

2.Improve your workout methods.

If your triche and shoulder strength improves, your bench press will also improve dramatically. If you can improve some of the exercises you haven't tried, you may make more noticeable progress.

Fitness workouts are like building a house, increasing the intensity and load of the workout should be gradual, many people are afraid of not being able to lift, so you can find a training partner or coach to help you, hit the limit weight in a group of several forced lifts during each training, you can only do 1-2 times, after a period of time you will find that your strength will improve a lot, and the limit weight is also rising. Of course, Junyu here wants to remind you to pay absolute attention to safety, someone must protect you, and the fitness partner has experience in protection, otherwise you must not blindly aggravate.

When bench pressing, which bundle of triceps do we exercise to improve bench press performance.

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!