First of all, we should know that if we can't find a suitable action in bench press, then our bench press can't be brought into play. First of all, we should adjust our grip strength according to the strength of our body muscles. If our chest muscles are developed, our grip strength will be slightly wider. If our triceps are well developed, we will hold it a little narrower, just like a narrow bench press, and vice versa.
Then, if our goal is really to improve the weight of our bench press 1rm, then we should not only train our bench press in a planned way, but also train some of our weaknesses. At this point, we recommend several methods. First, practice heavy bars. What do you mean? If our bench push limit is 100KG, then we will adjust the weight to 120KG, which is more than our limit weight 10%-20%, and then do a static support exercise after throwing the bar. In the meantime, we will definitely not succeed in bench press because of ability problems. We just need to throw away the bar and complete the support. We feel that if the support is weak, it is called.
Another is to strengthen the training of our core strength, which also plays a very important role in our bench press. We can use load-bearing flat support for training. As we all know, flat support is the most effective action to exercise our core competence. If our plate support is carried out with load, it will stimulate our core more obviously. If our core muscles are stronger, they will be more stable in our bench press.
If you want to improve our bench press and chest training, we won't introduce it here. We want to introduce another easily overlooked point that can improve our bench press, that is, back training. Why do you say that practicing back can also improve our bench press performance? Because our back and our chest are actually two relatively resistant muscle groups, the relative resistance here is not inversely proportional, but complementary. We all know that before bench press preparation, we should tighten our shoulder blades backwards and bend our waist slightly, which is to make our back tense. If we train our backs to be stronger, then we are doing bench presses. Our backs can give more support to our chest and arms, so that we can lift heavier dumbbells. The most recommended way to train the back is pull-ups. Pull-ups are the best way to train our backs. None of them. If we can do 65,438+05 standard pull-ups at a time, our backs will be great.
In fact, if we want to improve our bench press, we should not be too busy developing our chest and triceps brachii. Although these two muscle groups are the main force, bench press is an exercise that attaches great importance to training years and muscle mass, but our muscle growth is limited. Although you should pay attention to the development of your chest muscles and triceps brachii, you can also improve your bench press from some already weak muscle groups, so that you can make faster progress. Finally, I hope every trainer can improve his bench press level as soon as possible!