Many athletes fundamentally separate the two sports, powerlifting and bodybuilding. However, there are athletes who are successful in both of these sports. Indeed, without good strength training, you cannot build large and high-quality muscle mass. The athlete draws attention primarily to the developed muscles of the chest. To make it big and beautiful, you need to press the barbell lying with a lot of weight. How to improve the bench press from the chest, now we will tell you.
Instructions
Step 1
A beginner needs to start with light weights. This also applies to the bench press. Start your workout with warm-up and stretching. This will make the ligaments more elastic, warm up the muscles and protect them from injury. Do the first set with only one bar from the barbell. Then set your warm-up weight and only then start your main workout.
Step 2
In bodybuilding, strength work is done with a weight that you can lift in four sets of five to six times. In powerlifting, do 3 reps - this will allow you to work with a lot of weights, but do a large number of sets - at least six. With such strength work, you need to give your muscles a good rest between sets - at least two minutes.
Step 3
The basic chest exercise is the bench press. To improve its performance, train your chest at least twice a week. For example, strength training on Monday and light training on Friday. On a strength day, do a barbell press from your chest and dumbbells. On Friday, work with light weights on an incline bench, back incline bench, and do a dumbbell lift while lying down. On an easy day, train the accessory muscles that are directly involved in the barbell press: triceps and deltas.
Step 4
Add weight on the bar gradually, after a week, or even a month. The main criterion for what needs to be added to the pancake bar is your feelings. If you feel that you can easily cope with a weight that was previously difficult to lift, move on to a new stage of strength training - add five or two and a half kilograms.
Step 5
What to do if the weight does not go, and the muscles and ligaments are very sore, aching joints. Perhaps the reason for this is overtraining. Your body does not have time to recover from stress. Lose thirty percent of your weight from the bar and gradually, week after week, go back to the same results. Then your ligaments and microtrauma in the muscles will heal. Observe the regime: get enough sleep and do not be nervous. Eat well, with a balanced amount of protein, carbohydrates, and fat. Drink a protein or gainer right after your workout to help you recover and even progress.
Step 6
Do not neglect the squat with a barbell on your shoulders. This exercise is also directly related to the bench press, as it affects the entire body and significantly increases all strength indicators. Press a lot and be beautiful!
