How to practice bench press and improve bench press level
Many novices are very keen on training the pectoralis major muscles. When they start exercising, their bench press ability has improved significantly, but After a period of time, it will basically stop and become very depressed, because Junyu understands that these people often have not reached the expected goal of their pectoralis major muscles. what to do?
1. Attention Exercises for triceps and shoulders
When novices exercise, they often put more enthusiasm into exercising the pectoralis major muscles, 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 barbell bench press, requires the synergy of the triceps and the anterior deltoid muscles of the shoulders. If this part of the muscle does not reach a certain level, it will also limit the further development of the pectoralis major muscle, just like the shortcomings of a bucket holding water. If you want to improve your bench press level, the muscles in these parts must improve, otherwise the weak triceps and deltoid muscles will be the bottleneck for improving your bench press level.
It is best to press the front deltoid muscles of the shoulders with a barbell in front of the neck. You can use Smith to do the front press of the neck. You can put weight on it, which has a good effect on improving the strength of the shoulders. The shoulder is a very difficult muscle group to train and requires perseverance. This is why many people feel that it is difficult to achieve results in the shoulder and give up in a hurry or deal with it carelessly.
In addition, the lateral head of the triceps increases bench press strength The key is that you can use dumbbells with both hands to do extensions and extensions at the back of your neck, which is very helpful for increasing your pressing strength. Junyu is also used to using weight-bearing parallel bar dips and extensions to strengthen the strength of his triceps.
2. Improve exercise methods
If your triceps and shoulder strength has improved If you improve your bench press, you may make more significant progress.
Fitness training is like building a house. Increase exercise intensity and load step by step. Many people are afraid of not being able to lift, so you can find a training partner or coach to help you. During each training session, hit the maximum weight and do a few forced lifts in one set. You can only do 1 -2 times. After a period of time, you will find that your strength will improve a lot, and your limit weight will also increase. Of course, Junyu would like to remind you to pay absolute attention to safety. There must be someone to protect you, and your fitness partner has experience in protecting you, otherwise it will be impossible. Don't add weight blindly
