How to increase bench press - the right approach to training for strength

The bench press lying - not only one of the disciplines of eventing, but also just an indicator of human strength. Therefore, the question of how to increase the bench press is one of the most relevant for visitors to the gym.

Bench for different purposes

Each person, coming to the gym, sets different goals for himself. They change over time. But, in most cases, one thing remains the same - the weight in the bench press and other exercises grows up to a point.

How to increase bench press - the right approach to training for strength

Then comes a plateau and progress stops, as if the body has run out of resources. Stagnation in bench press, squat, etc., each athlete perceives differently.

Some of the athletes give up and return to their usual way of life. They quit training, making sure that sport is for someone else.

Typically, such people visit the hall for no more than six months or even a year.

Others intensely increase the load until the first injury, and then also leave. But already because of the physical impossibility to continue training.

As a result, few calmly remain to train and continue to achieve their goal.

The goals of visiting the gym are different for everyone: from muscle gain to increasing working weights in specific exercises.

Someone is exclusively interested in the volume of muscles, someone is constantly squeezing, someone is pulling, and someone is preparing to participate in the eventing. Whatever the athlete’s goal, good performance is achieved only through patience, discipline and enormous work.

Different bench press techniques also have different goals. Let's take them apart. To make it clearer, in our case it will be a simple wide grip on a horizontal bench.

And consider the main thing that interests everyone involved: how to improve the bench press.

For muscle growth

For a detailed study of the pectoral muscles, you need to squeeze the bar so that it falls on the upper chest. With this technique, the muscles stretch as much as possible and, when contracted, get the necessary amount of load.

How to increase bench press - the right approach to training for strength

The technique of the exercise is described in detail in the article "bench press", so here we will not dwell on it.

When working on a mass, the exercise should be performed in 3-4 sets of 6-8 times.

Choose a weight so that the last repetition is given with great difficulty. If you feel that after the eighth, they are able to perform another repeat, increase the load so that you return to six repetitions again.

There is no point in reaping in such a way this way - this is not a lifting technique.

Work on the sensations - you can do more - hang a couple more kg, but don’t increase the weight due to the violation of technology!

To raise the maximum weight

This is the second goal for which you can press the barbell. Someone needs to show the result in the competition, someone works for themselves.

Naturally, the strength training program will be different in each case.

The technique of bench press in powerlifting is very different from the bodybuilding options that most people doing in the gym do. We will analyze this a bit later. Now we will discuss strategies for building weights, and precautions.

We go to the maximum: bench press

How to increase the result in the bench press: first of all, you need to regularly engage, experiment and be prepared for defeat.

You will also need a competent program to increase strength. By defeat, I mean "did not shake" or "pulled a muscle." Such moments should not unsettle you.

When athletes prepare for power competitions, they do not focus on working out the muscles. They work for strength - and this is the main principle.

It is important - how much you squeezed out kg, and not what kind of biceps you have. Body mass will follow force. Maybe there will not be such a relief and sharpness of muscles as bodybuilders, but still you will stand out from the crowd significantly.

Press technique at a time

In order to ultimately raise the maximum weight you need to regularly, at least twice a week to do a bench press.

How to increase bench press - the right approach to training for strength

In powerlifting, bench press is done from a position called a bridge.

This position needs to be worked out clearly in order to feel stable and confident in it.

How to get into the starting position for the bench press:

  1. We lie down on the bench. But! No need to put your feet on the floor, put them together on the other end of the bench.
  2. Bend your stomach up to stretch in front of the bench, holding the bar or bar, the fulcrum is the heels and your shoulder blades. By the way, the shoulder blades need to be reduced as much as possible.

  3. Now we lower the pelvis onto the bench, after that we put our feet on the floor and rest against the heels.
  4. This is the starting position.

You can, of course, make everything simpler and immediately bend from a prone position, but then the bridge will not be so round.

The essence of the bridge is the distance the bar travels, less than when the case is in a straight position. And the bar touches the body faster, which greatly facilitates the bench press procedure.

Without a bridge, heavy weight will be more difficult to take. Sometimes the bench press is paused.

Exercise can be performed in equipment and without it. At the moment, the largest bench press in equipment that is listed in the record book is 486 kg, and without - 335 (by the way, it belongs to the Russian athlete and was made in 2015). To this day, these are the most significant weights that have ever been raised on this planet (officially, at least).

At first, getting into the "bridge" will be unusual, but over time you will get used to it. If you are just doing it for yourself - you don’t need a bridge, calmly lie on your back with your back, bring your shoulder blades, keep a small deflection in the lower back and put your feet on the floor.

Note that if the surface of the bench is slippery, the shoulder blades will come apart. The same thing happens if you train in poor-quality clothes.

When you are not preparing for a competition, but simply working for strength, to increase the bench press you also need to consistently engage at least 2 times a week.

You need to bend to your comfortable state. Your task is not to get into the bridge, but only to make the pectoral muscles work, not the shoulders and triceps. Then you can shake more.

What will help to increase weights?

First of all, it’s worth understanding that when you train for strength, your task is to make the maximum number of muscle groups work for the result. When working on mass, you purposefully load a separate muscle group so that it grows as much as possible.

Golden rule number 1 - swing your whole body

In addition to the bench press, do other basic exercises. That is, be sure to swing the rest of the body, not just the chest ones. The coordinated work of a large array of muscles will help you lift more weight than one muscle group swayed.

It happens that squats cause discomfort in the lower back, but the deadlift is normal. Then you can replace the squats with a leg press.

This is also a good option, which makes muscle mass grow.

Practice shows that making one bench press from one training session to another cannot make significant progress. The muscles get tired and stop responding to the load.

Therefore, when the program on the bench press is not limited only to the bench press, the chest, triceps and shoulders rest while you arrange training for other muscles. And this is very important.

Plus, hard exercises (the same squat or leg press) spur testosterone production, which will directly affect your strength.

Rule 2 - let the muscles rest

Overfatigue negatively affects the results of training. If you feel that after the previous lesson you have not fully recovered, it is better to reduce the intensity of the training and give yourself time to relax.

Overworked muscles lose 10-15% of their strength. For example, if you squeeze 100 kg for 3 times, you can over 855 and press the same 3.

It is believed that the power press should be done once a week. But you must focus on your body. Someone presses not 2 times a week, but 3. Someone only 1 time. Each person has their own training regimen.

Rule 3 - a convenient schedule and a good program

Choose the optimal training regimen for yourself. It should be in harmony with your lifestyle and daily routine. Competent trainers make training programs based on the characteristics of the clients ’life rhythm.

Your program on the bench press should include the basic power complex and, in fact, the preparatory exercises for the bench press. To increase your strength indicators, so that there really is an improvement, not a regression of your muscles, you need to correctly train both the whole body and specifically the working muscles (chest, triceps and shoulder).

Sometimes, in programs, the bench press is done either 8-10 times, or three to five. Once a week so, the second so.

Exercises for chest muscles include breeding dumbbells, push-ups on the uneven bars, pullover, extension of the arms on the block and more.

Once a month and a half, it is advisable to make changes to the program.

Rule 4 - do not try to raise the maximum at a time

In normal mode, do 5 repetitions, well, or 3 at least.

The maximum weight at one time is a competitive moment, and for training strength it is better and safer to do several repetitions.

By lifting the maximum weight, you risk pulling something or otherwise injuring yourself. After all, when you squeeze weight lying down 5 times or even 3 - this is one. But you don’t know your one-time maximum, you can easily not guess and get serious damage to muscles or joints.

After all, in your case it is more important to understand how to increase weight, albeit gradually, but reliably.

And do not squeeze, at any rate, risking your health. You are not at competitions.

If you really want to, once a month you can arrange yourself test drives in increments of 5-2.5 kg and with insurance. But before that, warm up very well.

Rule 5 - eat well and sleep

There are no comments here. About nutrition and sleep has already been said enough. Let's talk about the plateau or the state when the weight is not growing.

Overcoming the plateau

What to do when the bench does not go? He may not go for long. As a result, either you give up, or the muscle aches from overload.

  • Alternatively, you can forget the bench for a couple of weeks and do other exercises, for example, perform a training complex on the chest on an inclined bench and parallel bars. And then back to the bench.
  • You can also increase weight in other exercises that improve your bench press. As mentioned above - the maximum result is obtained by the integrated work of the muscles of the whole body.
  • Periodically change the bench press training program.

    Then the muscles do not have time to get used to or overwork and one day you will lift the largest weight for yourself.

That is, for a while, in general, stop wondering how to increase the bench press. Just train, pay attention to other exercises and do not leave the gym.

  • There is another approach - not to stop reaping. You can temporarily reduce your working weight.

    This will give some rollback, but in the end, after returning to your schedule and the old weights, you will be able to surpass the previous result.

  • Try switching to 10 repetitive sets with less weight. It is necessary that you can do these 10 times not with ease, but through labor. Gradually increase weights in this mode. And then go back to the low-rep training.

The essence of the above is that the bench program should be varied. When the results stop, you need to temporarily change the training vector. In order to finally break through the bench press and overcome its barriers, you need to work hard and patiently. Try different options. Some will be effective just for you.

By the way, the option of achieving a certain natural physiological maximum is not ruled out. You can talk about this if you have been practicing for a long time and have already achieved significant results.Think about whether you need to increase weight in general? How often have you been injured recently? Maybe this is the same physiological barrier after which your body begins to "break down"? If you don’t compete, you absolutely do not need to break records at all costs.

After all, weight gain always has two sides, one of which is pride in the result, and the other is stress for the body. Here the balance is important.

So, be careful: warm up well and exercise wisely!



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