The bench press is one of the most objective indicators of a person's strength. The bench press works the pectoral, deltoid, and triceps muscles. And the rest of the body must be kept in suspense while performing this strength exercise. How can you improve your bench press results? Read below.
Instructions
Step 1
Train on strength programs. Your task is not to increase the volume of your chest, shoulders or arms, but to improve strength indicators, therefore, you should engage in strength programs. Do a small number of sets with large weights. The breaks between sets should be significant - a few minutes. Increase the barbell weight each workout.
Step 2
Eat wisely. To increase the weight you lift, increase your own first. To do this, you need to eat a large amount of protein foods. Of course, since you will be spending a lot of energy in training, you will need to eat a lot of carbohydrates as well. Also, don't ignore fruits and vegetables.
Step 3
Train regularly. If you train once a week or even less often, you can hardly hope to improve your bench press result. Train at least three times a week. Professionals usually train twice a day every day except weekends. That is why, throughout their sports career, the results are progressing.
Step 4
Strengthen target muscles. Train the pectoralis major, deltoid, and triceps. They should also be trained on the principle of strength. Exercise with a barbell, dumbbells and on machines.
Step 5
Press in different ways. To improve the classic bench press, you can use the incline bench press, dumbbell bench press, standing press, and other types of presses. The bench exercises partially train the target muscles for the bench press. The more different large and small muscles you develop, the easier it will be for you to improve your bench press results.
