The bench press is a great indicator of strength when it comes to fitness. That is why people working out in gyms usually pay special attention to this part of their physical development. If you want to improve an indicator such as bench press, then follow the advice in this article.
Instructions
Step 1
Remember the main rule of the bench press: to be able to lift a lot of weight, you must always strive to lift even more weight. It is this rule that powerlifters are guided by when preparing for a competition, because for them this parameter is very important.
Step 2
Choose the weight you want to deliver wisely. Weight should mainly depend on your fitness level. In the event that you are a beginner, pay more attention to your overall fitness. Choose a light to moderate weight for this.
If you can boast of an intermediate or advanced level of fitness, then you need to calculate 1MP to calculate the working weight.
Step 3
Determine your 1MP. 1MP is one maximum lift. To learn 1MP, take a good rest and gain strength before that. Ideally, you shouldn't train for two days before doing this. Find a partner to help you.
Step 4
Before determining 1MP, do a light warm-up - first warm up for a few minutes on a treadmill or exercise bike, stretch your joints.
Step 5
Do two or three sets as a warm-up. Do them with full amplitude.
The first set is eight repetitions, the weight should be 50% of the intended maximum weight.
Set two - five reps, weight 75% of the intended maximum.
The third set is 85% of the intended weight and two to three reps.
Rest for two to three minutes between sets.
Step 6
Now start defining 1MP. Follow the approach. If the weight is lighter than you expected, then rest for a few minutes and try with a higher weight. In the event that you cannot take this weight, wait a few more minutes and do an approach with a lower weight.
Step 7
You can determine 1MP using a special table. Choose the weight that you can take 2-5 times in a row. Knowing your 1MP, you can adjust your training program to be more effective. Do not test 1MP more than once a month.
Step 8
To improve your bench press, do exercises that target muscle groups such as your shoulders and triceps. Build them up with strength machines and free weights.
Good luck with your workouts and great bench press!
