75 tips on how to improve bench press
Are you fed up with mediocre results in bench press? Yes! Then we offer you a compilation of the most useful bench presses that meet on the web. All recommendations are summarized briefly and in substance, and when used correctly, they are really effective.
1) Stop skipping workouts. Is it possible to seriously expect to improve the strengths, if you pass by the gym and are inconsistent in your training?
2) Stop harassing with a "chop" from the chest and do not let buddies lift the barbell for you. Start using full-amplitude repetitions and follow the approaches without the help of an insurer.
3) Want to improve your results in bench press? Then eat more healthy food. As a rule, the more muscular the athlete, the higher his strengths. The more you eat, the higher your chances of making constant progress.
4) Make sure that you get enough protein, at least 180-200 grams per day. Protein deficiency in the diet limits muscle growth and recovery.
5) When performing a bench press bench, the arms should be approximately at an angle of 45 ° to the torso. Otherwise, the effectiveness of the leverage system is sharply reduced and the load on the shoulders or triceps increases. Monitor the position of the elbow joints.
6) Hold the bar tight!
7) Work on increasing the width of the grip. A wide grip reduces the amplitude of motion.
8) Master and improve the rig technique with the "bridge". The bridge (deflection of the back) also reduces the amplitude of motion.
9) During the bench press the latissimus and the muscles of the upper back must be in a state of tension. This will create a reliable "support", stabilize the position of the body and reduce the amplitude of motion (in comparison with the bench press with a relaxed back).
10) Mentally imagine that you are pulling the bar to the chest in the descending phase of the movement. This will help you keep your back muscles tight.
11) Use the pulse of the feet. Focus on the foot rest during each repetition.
12) "Bend" the bar. Mentally bend the ends of the rod and pull them at a central point above your body.
13) The triceps will never be too strong. Develop the gross force of the triceps with the help of extension on the blocks and variants of the French press.
14) The forces of the widest muscles and muscles of the back do not happen much. Strong wide and powerful back will add stability to the bench press and increase the overall power of the force.
15) Avoid shifting the emphasis in the bench to the front deltas. During heavy presses, the colossal load falls on them.
16) Remove the bar from the stand, make an 2-second pause, stabilize the position of the body, and only after that start the projectile movement down.
17) Is your chest the weak point? Try the "rest-pause" method.
18) Strengthen the shoulders by including a barbell bench sitting in the training program with heavy weights.
19) Bench press should be the first exercise in training, while you are still fresh and full of energy.
20) When designing the training plan, make sure that before the day of the test, the triceps will have enough time to fully recover from the previous shoulder / triceps workout. A typical mistake for inexperienced athletes is to work the shoulders and triceps a couple of days before the training session, including bench press.
21) Remember that during warm-ups you also prepare the central nervous system for operation. When the load becomes truly palpable, proceed to a smooth increase in working weight. Do not jump over the warming weights, try to add no more than 10-20 kg per approach.
22) Before the power training, take 5-10 minutes of low-intensity cardio load. It will increase the internal temperature of the body, prepare the body for heavy exercises and reduce the risk of injury.
23) During warm-ups, select a point on the ceiling, in the direction of which you will squeeze the bar. During the main approaches, fix the sight on this point and press the shell to it. This will help you maintain a constant trajectory of the rod movement.
24) Have a good rest between the approaches. Remember that you work for strength, not for endurance. If necessary, rest between heavy, exhausting approaches rest for 5 minutes.
25) Buttocks all the time should be pressed to the bench. Separation of buttocks during press is a violation of the technique of performing the exercise.
26) Do not put your feet on the bench during bench press. This makes no sense, moreover, such an approach will certainly reduce the weight with which you can work.
27) Never use an open grip (the thumb under the neck). This technique is dangerous, in addition, you can not tightly grasp the bar, nor mentally "bend" it.
28) The knuckles should look up. Controlling this aspect of the press, you can avoid bending or re-wringing your wrist.
29) Do not handle the bar gently, as if with a child. With all your might, push the projectile from your chest, as if you are trying to throw it to the ceiling.
30) Remember, the dead point, as a rule, is a few centimeters below the point at which you subjectively notice the deceleration of the rod movement. Keep in mind that slowing the movement of the projectile begins a few moments before you notice it.
31) To get used to the big scales and train the CNS, it's worth trying a static retention of the projectile during 10-20 seconds with a weight of the order of 110% of your one-time maximum.
32) Shrugs during bench press are another great way to develop muscles and improve results. Holding the bar on extended arms and fixing your hands, move the shoulders up and down. You can perform an exercise press with a load of the order of 110% of your one-time maximum in bench press.
33) There is no need to kill yourself with a huge amount of workload. Use training systems that have proven themselves in terms of improving bench press performance and strength development, and focus on becoming stronger.
34) Do not deprive yourself of sleep. Get enough sleep and try to eradicate the bad habits that lead to a lack of sleep. What is more important, before three in the morning to fight with virtual dragons or progress in bench press?
35) Be sure to include in the training program exercises for weight (hypertrophy) for all major muscle groups. The growth of muscle mass increases the power potential.
36) Listen to your body. If you feel overwhelmed, arrange a fasting week or take a few extra days off.
37) Throw in the sports bag Slingshot and use the auxiliary equipment on those days when you are pestering aching pain and muscle tension.
38) Use wrist straps. They cost a penny, but stability is not superfluous.
39) Apply chalk to the neck and / or hands, especially if the gym is cool, and the bar looks wet and slippery.
40) The needs of the body in nutrients are covered with the help of basic food supplements – quality multivitamins and fish oil.
41) Try Creatine. It is no coincidence that it is so popular, there will be no harm, only good. If you decide for yourself that there is not much use for creatine, throw it aside. The price of creatine is low, so, it's not a pity to throw it out.
42) The training has not started yet, but you are already covered with fatigue? Try a few pre-training complexes. As a rule, they are very effective in terms of the influx of vitality and increased mental focus.
43) Your technique will NEVER be perfect. Remember this. At each workout, continue to work on the technique of performing bench press.
44) Read all the publications devoted to the bench press and the technique of doing the exercises, which you can find on the Internet. Articles are an excellent source of information.
45) Study videos on bench press and technique of correct exercise that you can find on the web. This is an excellent source of information.
46) Find buddies who are stronger than you. They will raise the bar above and force you to work at the limit of opportunities, which in the future will help achieve goals that you considered impossible.
47) Keep a training diary – and no excuses! You must track your progress.
48) Stuck in one place? Arrange yourself an endless and crazy month for the masses. Eat, how much will fit. This is a sure way to break through the most insurmountable plateau.
49) Set real goals, keep in mind that most people never squeeze more than 150 kg from their chest. Even if you add "only" 15-20 kg for a year, this can be considered a good progress, because at such rates for 5 years you can add to the one-time maximum more than 75 kg. Know that from a certain point you will stop adding 5 kg every month. This is NOT a plateau, it is a normal, natural slowdown in progress.
50) If you encounter difficulties in the final phase of the bench press, focus on strengthening the triceps muscles with a narrow bench press, the French press and triceps extensions.
51) If the main problem is the initial phase of the bench, think about including in the training program speed work (dynamic effort).
52) There will come a time when for the further development of force indicators you will need a hard-to-load load. Usually in this case, workouts are connected with a weight exceeding 80% of a one-repeat maximum with one and three repetitions in the approach.
53) When working with a working weight exceeding 80% of a one-time maximum, make sure that the amount of training load is adequate using the Prilepin tables.
54) Tired of bench press narrow grip? Bombardment of triceps multi-repeat (10-20 repetitions) bench press of dumbbells will become a worthy alternative.
55) Keep the whole body toned. You need musculature, tense from head to toe, from the abdominals to the thigh muscles.
56) Use the right auxiliary exercises. Learn how the powerlifters structure their workouts to achieve the maximum result in bench press. Stop using training schemes developed by bodybuilders for bodybuilders, or fitness fans for other fitness fans.
57) Stop coaching the body parts and begin to work out specific exercises.
58) One workout per week for bench press may not be enough. Think about reducing the one-time training volume and raising the frequency to 2-x once a week – one hard day and one medium or multi-repeat.
59) Find an experienced and successful powerlifter who can appreciate your efforts with a critical eye.
60) Do not try to jump higher than your head every time. In this there is no need, besides, it is fraught with trauma. Adhere to the schedule of training and progress according to a pre-planned plan.
61) Strengthen the rotator cuff of the shoulder due to special exercises.
62) Come smart with a choice of working weight, do not be reckless.
63) There is no need to train to failure. Stop the approach when you feel that you do not master one more repetition when the technique begins to limp or the tonus of the musculature falls.
64) After each repetition, at least for a second, fix the projectile at the top point. This will increase the time under the load, strengthen the muscles and prepare them for the subsequent increase in the load.
65) Develop the strength of the leg muscles. All right, the working weight in the bench press depends on the strength of the legs.
66) Use auxiliary belts for accentuated elaboration of the problem phases of bench press.
67) Do not be afraid to lift weights. The increase in working scales entails an exponential growth in the psychological burden. Many powerlifters are faced with slow progress, because they do not find in themselves the inner determination to lie under the projectile and execute a heavy approach on the 1-3 repetition. The more often you practice laborious singles and triplets, the easier it is for you to tune in to their fulfillment. Practice!
68) Entangled training programs are not necessarily the best programs. Take the training easier and complicate them only when you start to stamp on the spot and really need a cardinal change.
69) Stop thinking that without steroids you can not squeeze 150, 200 or even 250 kg. All these weights can be conquered in a natural way. Be patient and train competently. And when everything stops working, lean on healthy food!
70) Forget about Smith's simulator. It's a towel rack and nothing more. Can not find an insurer? Then instead of the usual barbell press, use dumbbells, not Smith's simulator.
71) Stop pulling the bar to the stomach. This technique of the old school is destructive for the shoulder joints. Lower the projectile along a natural trajectory to the lower third of the pectoral muscles, and press the elbows to the trunk.
72) Give up the deadly cardio loads. Several 20-30 minute sessions a week will be enough to keep themselves in good shape, and further increase in the share of cardio will negatively affect the dynamics of power indicators.
73) If you feel untypical pain during the press bench press, if you have unpleasant sensations in the muscles, stop exercising. Do not risk health for the sake of progress.
74) To maintain healthy joints, drink plenty of water and include a large amount of healthy fats in the diet.
75) Perform multi-repeat approaches only after working with more weight, and not before it. When lifting the maximum load, you must be fresh and full of energy.
Thank you for the thought of squeezing the bar. Good advice.
Bench press – do not press and collar the elbows with the pressed shoulders at the expense of repulsion from the neck.
Read the article about the set of mass and strength 5 * 5.Zhmu 5 repetitions * 5approaches (55). Muscles generally do not hurt much (((means no growth (((((. If you increase the load, then only in the number of approaches .What to do?
Droset after the main workout and everything is sick.