Many friends are masters of bench press in the gym. Everyone also likes to use bench press to show their strength and make themselves look strong. However, there are also many friends who look very strong but are miserable when bench pressing and cannot lift heavy weight at all. The editor of Quliu.com is very clear about this situation. After all, there are many fitness friends around. Today I will teach you some bench press training methods

How to practice bench press

Generally speaking, people say, can you press two pieces? Refers to the bench press, adding two 45-pound weights to each side, for a total of 4 weights of 45 pounds. In this way, plus the bar, you need to push 45x4=225 pounds, which is about 102KG. And three pieces, that is, 45x6+45=315 pounds, which is close to the weight of 142KG.

Note: 1 pound is approximately equal to 0.454KG. The NBA draft bench press test is 185 pounds, while the NFL bench press test is 225 pounds.

Many people may think that there is no need for me to move towards maximum strength. However, when you can improve your maximum strength (1RM), there are many things that can be improved:

--1. In the process of improvement, you learn how to correct your movements and how to use your body to coordinate muscle groups to push more power;

--2. Good strength spillover effect. When you can push that weight, the surrounding muscles will become stronger;

--3. Higher muscle quality, preventing injuries.

The bench press is a direct expression of upper limb strength. If you can push up two pieces, it can actually only mean that you have gone through a good training period. If you can push up three pieces, at least you have reached a point - you are already excellent.

In this bench press arrangement, it is mainly explained to you -

When you want to reach the progress point of bench press faster, you need to arrange your training focus, including reps, weight range and rest time.

Before we begin, there is a question: can you complete 5 reps of 225-pound bench press cleanly? (Bar touches chest) If not, you need to pay attention to the quality of your training, diet and rest.

Illustration: Repetitions on the left: the number of times you push up. Right % 1RM: The limit percentage corresponding to the left number of reps. Score: 3 corresponds to 93, which means that at 93% of your maximum weight, you should be able to complete 3 reps.

First of all, you know roughly how much you can push, but you are not sure exactly how much you can push.

Step one: Use light weight to warm up, for example, about half of the limit, do 8-10 times, and then rest for 1-1.5 minutes.

Step 2: Use approximately 70~75% of your limit, complete 3~5 times, and then take a 2-minute rest.

Step 3: Use approximately 85~90% of your limit to complete 2 attempts, such as using, and then rest for 2~4 minutes.

Step 4: According to the picture below, if you use 185 pounds and complete 6 times, then this weight of 185 pounds is about 85% of your limit.

Step 5: Then divide 185 by 85%, and the value obtained will be close to your limit. Then use the limit you calculated to test whether it can be completed.

Step 6: If you complete step 5, it means that you can complete the dry weight, and your limit can be higher. Rest for 2-4 minutes, increase the weight slightly, preferably 2.5 pounds on each side, and try to see if this is your new limit. If you can't complete it, you can take a break and test step six again. However, multiple impacts are not recommended as you will develop fatigue.

Scientific training method of bench press

The first step to warm up: three movements

The first movement: elastic band wrapping

Hold the elastic band, stretch your hands to a 45-degree angle with your arms (on the left side of the picture), lift your chest, draw in your abdomen, and sink your shoulders. Then raise your hands, wrap them around your upper body, and wrap the elastic band behind your waist (right side of the picture). Repeat this 10 times.

The second action: push-ups

Maintain a normal push-up posture, do not slump your waist, and note that each push-up requires your chest to touch the ground. Complete 15-20 times here.

The third action is to pull the elastic band horizontally

Hold the elastic band in front of your chest, open it at a certain angle, maintain a slight elasticity, and then "open" your arms until your arms are almost in a straight line.

These three movements may seem simple, but in fact they have many benefits:

1. The muscles near the shoulders play a particularly important role in the bench press process. The movements can flexibly lubricate the joints.

2. Activate nearby auxiliary parts, such as back muscles, deltoid muscles, etc.

3. Learn to tighten your scapulae, improve bench press stability, and reduce shoulder joint injuries.

Second step: Flat barbell bench press and incline barbell bench press - standard grip width

This is the first time you touch the barbell after warming up. The weight is divided into three stages. The weight shown is only one value, and you can adjust it according to the situation. This second step is divided into three main stages.

Plate barbell bench press

The first stage:

1. 1 set, 5 times, empty bar weight, rest for 1 minute;

2. 1 set, 5 times, use 50% of the maximum weight, rest for 2-3 minutes;

3. 1 set, 5 times, use 75% of the maximum weight, rest for 2-3 minutes;

This stage mainly plays the role of warming up and getting you into the state.

Second stage:

1. 1 set, 3 times, use 85-87% of the maximum weight, rest for 2-3 minutes;

2. 2 sets, 3 times, use about 93% of the maximum weight, rest for 2-3 minutes;

Two, 1 set, 5 times, use 85-87% of the maximum weight, rest for 2-3 minutes;

Three, 1 set, 8-10 times, use 80% of the maximum weight, rest for 2-3 minutes;

This stage mainly impacts the weight about 3 times. And in the first step, a reduced-rep arrangement is used. Originally, you could complete 5-6 reps with 85-87% of the weight, but now you only need to complete 3 reps.

Tip for flat bench press:

1. Tighten the waist, abdomen and buttocks, and touch the legs to the ground to stabilize the trunk; do not cross your legs!

2. In the case of heavy weight, it is recommended to use wrist guards.

3. The barbell needs to drop enough to touch the chest; but if you do not use the elasticity of the chest, you will deceive yourself and easily get crushed.

4. Contract your shoulder blades and avoid shrugging, which puts a lot of pressure on your shoulders and prevents you from fully exerting your strength.

5. During training, avoid stretching muscles in the same part for too long.

Incline barbell bench press

The third stage:

1. 1 set, 10 times, use 50% of the maximum weight, rest for 2-3 minutes;

2. 1 set, 8-10 times, use 50% of the maximum weight, rest for 2-3 minutes;

Incline barbell bench press tips:

1. Pay attention to the angle between the elbow and the torso. This is very important, so that the forearm can be nearly vertical to the ground.

2. The anterior deltoid muscle is more involved, so you should pay attention to the training here on weekdays.

3. Under heavy weight training, it is recommended to use wrist guards.

4. Avoid lifting your chest excessively without tightening your abdomen.

5. The bar must be lowered as low as a flat bench press to fully stretch the muscles.

6. Many people are used to raising their heads when the barbell is lowered. This needs to be avoided.

Step 3: Arm flexion and extension

1, 1 set, 15 times, no weight, rest for 2-3 minutes;

2, 1 set, 8 times, no weight, rest for 2-3 minutes;

Arm flexion and extension is a good action to stimulate the outer edge and lower part of the chest, and it also has a unique stimulating effect on the triceps brachii.

Arm flexion and extension tips:

1. When doing this action, when the body rises in the picture on the right, you should avoid shrugging. Once you shrug, you will keep shrugging when you descend. 2. It is not recommended to use elbow pads when doing this movement at the same time.

3. Because there is no weight, some people may think it is simple. In this movement, emphasis should be placed on quantity under quality rather than quantity under weight.

4. Crossing the legs can better stabilize the trunk.

Step 4: Flat dumbbell fly

1. 1 set, 5 times, use a suitable weight, rest for 1-2 minutes;

2. 1 set, 6 times, use the reduced weight of the previous set, rest for 1-2 minutes;

3. 1 set, 10 times, use the reduced weight of the previous set, rest for 1-2 minutes.

Note: The weight used in each set decreases, while the number of completions increases.

Tip for flat dumbbell fly:

1. The weight is not the most important part, but the extent of the stretch - the muscles feel it.

2. Stretch the chest muscles as much as possible, including raising the chest and increasing arm torque.

3. Control the speed, similar to the first point. Because it may be relatively light, it is easy to get used to going fast.

Bench press precautions

Previously we comprehensively analyzed the essentials of the bench press, but we still need to pay attention to some issues to make it more perfect!

1. Start with light weight

Start adding weight after you become technically proficient, so start with an empty bar. Don't rush to lift the barbell if you get angry. If you do it incorrectly, you will easily get injured and even develop deformities. Everything is based on the principle of gradual progress! You don't need to worry about weight. What you need to care about is quality

2. Maintain balance

Imbalance is the worst thing. No one wants their chest muscles to be larger and smaller. You must be highly focused. So find a partner to help guide you when you start practicing.

3. Tighten the core

The bench press is also a whole-body exercise, but many muscles are not involved in exerting force and are only involved in support, such as the muscles of the lower back. Therefore, you must always pay attention to tightening your upper and lower back muscles. It is impossible to push heavy weights with a soft base.

4. Avoid shoulder extension

Shoulder extension may seem to increase the range of motion, but in fact it is very bad. It may cause the support structure of the entire thoracic spine to collapse and the movement to be directly deformed

5. Do not lift the hips

In fact, raising the buttocks is an opportunistic behavior. Firstly, it reduces the range of barbell movement, and secondly, it increases the participation of the lower chest part.

And doing so is said to put a lot of pressure on the lumbar spine. But no matter what, the purpose of the bench press is not to push a lot of weight, but to make us strong, so don’t lie to yourself during training

6. Relax your head

Don’t use your head to fight against the bench when challenging heavy weights, just relax, just relax

7. Straighten your wrists as much as possible

left;">Don't bend backwards. Backbending creates a horizontal moment from the barbell to the wrist joint, which is a bad thing.

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