How to practice bench press and improve bench press level

How to practice bench press and improve bench press level

Many novices are very keen on exercise of pectoralis major muscles. When they start exercising, their bench press ability has improved significantly, 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 achieved their expected goals. What should I do?

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

When novices exercise, they often focus more enthusiasm on the exercise of pectoralis major muscles, even more than 3 times a week. They completely ignore the exercise of other parts, because the bench press, whether it is dumbbell or barbell bench press, requires the triceps and shoulder deltoid anterior tracts. The same force is used. If this part of the muscles does not reach a certain level, it also limits the further development of the pectoralis major muscle, just like the short-board principle of water holding buckets. If you want to improve the level of bench press, the muscles in these parts must improve. Otherwise, the weak triceps and deltoid muscles will be the bottleneck for your bench press.

It is best to use the front-neck barbell for the front-neck front-neck press for the front-neck press. Smith can be used as the front-neck press, which can increase weight, which has a good effect on improving the strength of the shoulder. The shoulder is a very difficult muscle group, so you must persevere. This is also the reason why many people think it is difficult to give up the effect on the shoulder or deal with it sloppyly.

In addition, the lateral head of the triceps is the key to improving the strength of the bench press. You can use dumbbell neck and back arm flexion to complete it with both hands, which is of great help to increase the strength of the press. Junyu is also used to using the weight-bearing parallel bar arm flexion to strengthen the strength of the triceps.

2. Improve exercise methods

If your three-head and shoulder strength makes great progress, then your bench press will also improve greatly. At this time, if you can improve some exercise methods that you have not tried, there may be more obvious progress.

Fitness exercises are like building a house. Increased exercise intensity and load should be gradually improved. Many people are afraid that they cannot lift it, so you can find a training partner or coach to help you. Do several forced lifts in a group of impacting the limit weight during each training session. You can only do it 1-2 times. After a period of time, you will find that your strength will improve greatly and the limit weight is also increasing. Of course, Junyu here should remind you to be absolutely careful, and someone must protect it, and the fitness partner has experience in protecting it, otherwise you must not be aggravated blindly.