The bench press is a basic exercise. It is essential in any powerlifting competition. For many beginners, the bench press is a basic exercise that can strengthen the muscles of the arms and chest when done correctly.
Instructions
Step 1
To add to the bench press, you need to perform not only it, but also other exercises for other muscle groups. It is important to do triceps exercises because the greatest load goes to him. It is impossible to increase your bench press performance without adding muscle mass. Moreover, the "lag" of any muscle can serve as an obstacle to weight growth in general, so it is necessary to tighten the strength indicators in other exercises.
Step 2
As an additional workout, it is sometimes necessary to switch to the dumbbell press, because it connects the necessary stabilizing muscles that will help with the press of a regular barbell.
Step 3
It is necessary to constantly monitor your execution technique, because the result directly depends on it. Only if the technique is observed will the power characteristics really increase, respectively, the weight in the bench will also increase. You should start with a grip on the bar and end with a control of the trajectory of movement. Many benchers use the J-lift method, according to which you should not just drive the bar up and down, as many do, but squeeze it up at a certain comfortable angle to the head.
Step 4
You should not arch your back when squeezing, as many do. With this technique, lifting more weight is carried out by reducing the distance from the chest to the bar, as a result of which muscle growth will not accelerate, and strength, in fact, will not increase. For each person, based on physical parameters, there is the most comfortable position on the bench. First of all, you need to choose the optimal grip for yourself, at which it seems more convenient to press.
