If you belong to the number of those guys who think about bench press lying only as an exercise, necessary for the development of pectoral muscles, it's time to think again.
Author: Matt Rhodes
When the bar press is correctly carried out, the muscles of the whole body are involved in it, strength and muscularity develop, just as in the case of several exercises. It can become exactly the exercise by which (assuming you perform with sufficient weight), all the heads in the gym turn in your direction. The trick of getting the maximum benefit from this traditional exercise is to purposefully increase the weight of the bench press, a task for which one intuition may not be enough.
Every major muscle group in your body plays a role in properly performing the bench press, especially when you start using a serious weight. And the main thing is that you can push big weights regardless of whether you have a powerful breast by nature or not. You just need to make an effort to use all the auxiliary muscles involved in doing the bench press. As soon as you create this "support" from muscle synergists, you will be able to cope with much greater loads than ever before, which in turn will allow you to quickly increase the mass of pectoral muscles.
We will explain the role that each of these auxiliary muscle groups play and we will suggest the optimal strategy for combining them into a single mechanism that will increase the weight in the bench press and turn you into one big and powerful bar press machine.
To increase the initial impulse of a push from the chest, you will have to practice your legs, and very diligently. This may sound paradoxical, but the lower part of the body serves as a kind of basis for the power of the bench. At the beginning of a properly performed bench press, your body is like a compressed spring, all the potential energy of which is concentrated in the legs. If you can not train enough of the bottom of your body to "unclasp the spring" with all your might, you will sacrifice an essential part of the weight that otherwise might squeeze.
To be able to build a similar foundation, you will have to fully devote one training day to the development of the lower body. You will crouch, perform a deadlift and prepare the leg muscles to initiate and support the bench press bar. These exercises will strengthen not only your legs, but also involve the muscles of the bark and lower back.
Although during the performance of the press you support the bar with your hands and chest, it is the back that holds the rest of the body in the appropriate position, while you are doing the exercise. As soon as the bar starts to move upwards due to the strength of your legs, the back muscles will come into action, helping to make a jerk and accelerate the rod's movement towards the mid-point of the amplitude of the bench press.
Exercises of this program develop your back at every angle, providing the necessary load> and intensity, which in turn will add weight and width, and also improve your bench press. In addition to performing a deadlift (which, by the way, is a highly underestimated exercise for the upper back) aimed at developing the lower body, you will perform a couple of exercises on the broadest muscles: the T-bar rod and the rod rod on the incline bench . And another superb exercise for the upper part of the body-pull-ups-will "finish off" the back.
Now that your bar is moving to the top, you have to stabilize it. You will have a sense of your own rhythm, when everything will go as it should, at any point in the amplitude of the movement. As soon as you feel this, try to keep the balance; it will help you to maintain the optimal position and prevent injuries.
The key point here is the strength of the shoulders, not only for pushing up the big weight, but also for protecting those muscles that complete the press; and if the shoulders are strong, every repetition with heavy weight will pass with the feeling that the exercise is being performed correctly.
Conversely, if your shoulders are not strong enough to hold heavy weights in a stable position while doing the bench press, they will be vulnerable to different types of injuries.
In accordance with this program, you will perform only one exercise to strengthen the shoulders, but it is the most effective of the known to date: standing bar press. We know that this is a fitness cliche, but when it comes to the overall size and strength of the shoulders, this exercise gives more effect than any other exercise.
Observe the technique of the exercise (the movement of the bar should end over and slightly behind the head) and you will see that the weight of your bar will soar to the skies in just a few weeks.
Approximately from the middle of the bench press amplitude, triceps are involved in the execution. These are the muscles that push the rod up to the final position, so the force of the triceps – especially the long head – is an absolutely necessary condition for the successful performance of the bench press.
When you are working on the long head of the triceps, you feel the tension next to the elbows. In accordance with this program, you will "attack" this strategically important anatomical element with a bench press with a narrow grip and a French bench press. You can add a French standing press to the program to aesthetically balance this muscle group, but remember that it is the long head that provides the necessary power to push out large weights.
Your first step involves determining the maximum bar weight for one repetition (1RM). If you train yourself and do not feel safe, doing this exercise, you can use the following formula to calculate the approximate 1RM:
In the formula for 1RM, the word "Weight" is my body weight or the maximum weight of the bench press?
Pressing the program do 1 once a week or more often?
I do sit-ups, once a week in the Powerlifters style (a deep full squat). With the layout of 4×6-8 times with a weight of 60-80% and this is enough for me to develop the strength of my legs. It is better to make one exercise fully and qualitatively, than a heap just for a tick.
Squats and stanovaya in one day do not want. Percentless, in the days of working with light scales, you need to increase the number of repetitions, and on hard days – to reduce. That is 70% x 10 times in 3 approaches and 90% x 3 in 3 approaches.
The importance of the leg muscles in bench press (or rather their training) is greatly overrated by the author. Due to varicose veins, problems with the knee and lower back and flat feet, no squats or stanoes ever did, but in my 40 years I have several chronic diseases under 200. Well, some disabled people who have no legs at all and squeezed out even more, there is video on the Net.
Not really, where the warm-up approaches are written 10, 5, 3 (?). Means 3 already with a working weight?
No, the workers follow after three warm-ups. Above the program there is a picture with the number of working approaches and repetitions for weeks.
on the outcome of the training had to shake: 75×1, shook 80×4 .. I think that the program is normal
What should be the rest between the days (training) and what weight for exercise is not on the chest?
Dima, it all depends on you, if the muscles are restored in a day, then a day is enough. If not, then take a break more. As for the exercises not on the chest, I take that weight which I can squeeze a maximum of 10 times in the approach. Do not chase heavy weights, it's better to take your weight . always =)
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