How to increase bench press? Proper bench press: technology, training program, exercises for men and girls for a beautiful chest and body,

Learing is lying, this is a basic exercise, which includes (along with squats and standing traction) in the "golden three". With this exercise, you can harmoniously develop the upper body. Indeed, in order to survive the bar, you need to use almost all the muscles of this part of the body. Moreover, professional athletes to increase weight on the bar with this exercise use even the muscles of the legs.

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Proper bench press: Technique

The first question that friends and acquaintances to you will ask you to know that you are visiting the gym is “how much are you clinging?” It just so happened that your “coolness” is determined by the number of kilograms on the bar.

And probably everyone who got into the gym is trying to increase strength indicators in this exercise. And the first thing you need to do is to master the right technique.

The correct technique will help not only squeeze a bar with a large weight, but also minimize the risk of injury. The larger the weight on the bar, the teses tenses the muscles and ligaments more
In this exercise, the initial position is very important. You need to not just go to the bench and take the bar with your hands. It is necessary to make a deflection in the back ("bridge"). This will help to better coordinate the body and reduce the amplitude of the bar movement. The distance from the top of the chest to the top of the point will become smaller

Important: in the initial position with a bench press, it is necessary that the body touches the bench at three points: buttocks, reduced shoulder blades and the back of the head. The reduced shoulder blades help expand the chest and include more muscles in the work.

Another important factor in the bench press is the correct setting of the legs. They should strictly rest on the floor and stabilize the body. Adjust the height of the bench for yourself. If this is impossible to do, in the places of setting the legs you need to put pancakes from the bar. Thus raising the place where the legs are in contact with the floor

Another important point is the orientation of the body relative to the bar. In its original position, it should be at the eye level. If she is behind them, then when squeezing the bar will touch the racks. If the bar is in front of the eyes, then additional forces will be required to squeeze it
You need to remove the bar from the racks using a partner. After removal, you need to hold it on outstretched arms and gradually lower it into the lower point (the top of the chest). The optimal mark is the point located just above (two fingers) of the solar plexus

Important: in amateur bench press, the width of the grip is determined independently. You need to determine the optimal width for yourself. Such that will help survive the bar of the right weight. Usually it is a shoulder level, a plus minus a few centimeters.

The grip with bench press should be closed. This means that holding the bar’s neck needs so that the thumb is opposed to the other four
Professionals are not rarely used by open grip, that is, all five fingers are located on one side of the neck. But, newcomers to do this are categorically forbidden. If the bar falls out of the hands, then it is fraught with severe injuries
After the bar has sank down on the chest, you need to squeeze it to the upper mark. Lowering the bar, you need to strain like a spring and start the reverse movement when touching the chest
At the same time, your “spring” should be forced to squeeze, helping to squeeze the weight that you planned. In this case, only hands should move. And the muscles of the legs, back, chest and shoulders help them in this

Important: you need to lower the bar not as fast as lifting it. When lowering, you need to accumulate energy and throw it out with the reverse movement. When lowering the rod, you need to take a deep breath and squeeze the bar with exhalation.

On large scales, the help of the insured is very important. Even just his presence can help you squeeze a bar with a lot of weight. Never go to the bench without the help of a partner or coach.

Buy lying for girls: debunk myths

Most of the representatives of the beautiful half of humanity, having come for the first time for the gym, want to make their stomach elastic and give the buttocks a more attractive shape.

As for the chest, the exercises for this part of the body are not only ignored, but are completely excluded by women from the training program.

The thing is that they believe that with the help of such exercises you can lose their femininity. Of course this is not so. Learing is also important for a beautiful figure as squats and other exercises.

We debunk a few myths:

The bench press makes the chest less. This myth is based on the fact that women professional bodybuilders have flat breasts. But, she acquired this form from them not because of the bench press, but “thanks to” a hard diet, and various drugs of sports pharmacology
The bench press makes the chest stiff. The chest for the most part consists of adipose tissue. When training the muscles of the chest, fibers are involved, which are under adipose tissue
From the bench press, fat will not become harder. Yes, if training is aimed at reducing weight, then some of the fat deposits will leave the chest. Making it a little less. But, the muscle training of this part of the body can give a more outstanding shape to the chest. Which minimizes the loss of fat deposits
There is enough push -ups to form a beautiful chest. Some girls believe that only push -ups are enough to form a beautiful breast. This is not true. Various exercises are important for the pectoral muscles. Actually, as for other body muscles

Auxiliary exercises for the bench press

Learing is a basic exercise that involves the muscles of the entire upper body. This means that an auxiliary exercises to increase strength indicators in this exercise will be isolated exercises for each muscles involved in this exercise.

Important: not all coaches believe that in training programs for the bench press, you generally need to include auxiliary exercises. There is an opinion backed up by American experts that such exercises can reduce the effectiveness of the main exercise.

Isolating exercises are often used by beginners in bench press. This is understandable, with the help of such exercises, they try to develop their muscles, still weak. Professional homes use only special exercises that “cover” the weaknesses of their bench press

There are auxiliary exercises for:

improvements for breaking the rod from the chest
improving the passage of the middle section of the amplitude
improving squeezing
improving stabilization and negative phase

The key to success in the bench press is a powerful breakdown of the bar from the chest. Having gained the desired speed, the bar can “break through” a dead point, which will help increase the bench press.

To train breakdowns, athletes use additional exercises as bench press at the bottom point and bench press with low -lowed supports
To train the rod of the middle section of the amplitude on the bar, hung chains. During the bench press, the weight of the bar is proportional to the amplitude. Which helps to "close" a weak place in the middle of the amplitude of the corner
They train the landing by restrictions on the movement of the bar. Only the upper part of the amplitude is used. To do this, they put an athlete on the chest broaches. Their number depends on what height will train. With this exercise, the weight on the bar should be larger than your working weight. Therefore, without insured, bench press from the bars cannot be carried out
To stabilize the movement of the bar in the negative phase, use reverse bench press. For this, the weight of the bar must be higher than the worker by 10%-20%. The insured must remove the bar from the racks and help raise the bar to the top point. You need to lower the bar without the help of the insured. This must be done more slowly than lowering the bar during a regular bench press

Bear training is lying

The training of this exercise depends on what goals the athlete sets itself. After all, with the help of a bench press, you can not only increase strength, but also develop a beautiful powerful breast
In addition, this exercise is basic, which means that “pumps” not only the chest, but also the widest and deltoid muscles. As well as triceps and biceps
In any gym can be found perfectly complicated athletes, which make only bench press, squats with a barbell and a traction. And at the same time do not torment their body with exhausting insulating exercises that cannot be provided by muscle growth
There are many systems used in the training of bench press. All of them are built on regularity, training after muscle restoration (2-3 days) and gradual increase in the weight of the bar

How to increase bench press: training program

After the newcomer came to the gym should take a period of adaptation of the body for training. At this time, you need to hone the equipment. You should not think about the results in the first 1-2 months.

But after this time, you can already build training plans and select the program for yourself. There is no universal program to improve the bench press. It all depends on the characteristics of a particular organism.

For beginners who have passed the introductory phase and dreaming of improving their bench press, such a program may be suitable:

The first approach (warm -up) - empty vulture x 20 times
The second approach is 40 kg per 10 repetitions
Third approach - 50 kg per 8 repetition
The fourth approach-60 kg per 4-5 repetition
Fifth approach- 70 kg per 1-2 repetition

If the weight of the rod seems light to you, increase it yourself.

Two training of the bench press should be carried out per week. If you are engaged in three times a week, then between the backup training, put your legs or back training.

How to increase the bench press by 10 kg?

Any bench press, which leads to growing power indicators, is based on cyclicity. All changes in the body have a wave in nature.

Probably, many have noticed periods of a surge of strength and, on the contrary, decline. When building a training program, you can use the biological rhythms of your body.

Moreover, professional athletes themselves “rebuild” their body and bring it to the peak to the competition. Fans do not need to do this. But, you can use such "achievements". Especially if the task is to increase strength indicators.

Important: there are many cycles for the bench press. They are long and short. Beginners at the first stage can use short cycles. Then, if they lead to stagnation, change the cycle to another.

The easiest cycle is system 5x5 (five approaches of five repetitions) with a weekly increase in weight on a bar 2.5 kg. After 5-6 weeks, you need to “roll back” from the maximum weight of 10 kg and start all over again.

This is the easiest cycle, but it is suitable for both beginners and “advanced” athletes.

How does creatine increase strength with a bench press?

Creatine Monohydrate is the best sports supplement that helps increase strength and muscle volume. It should be noted right away that creatine is not “chemistry” and not steroid. In our body, this substance is involved in energy metabolism in muscle and nerve cells.

The average person spends about 2 g of creatine a day. You need to make up for the loss with food. This substance is contained in red meat, herring, salmon, tuna, cranberries and milk. For a greater effect, it can be consumed in the form of sports nutrition.

Important: Creatine is used courses. The first week is used to “load” this substance of the body. It must be consumed 20 g per day. Then you need to consume creatine at 5-10 g per day for 1.5-2 months.

Studies have shown that only a small part of creatine is delivered to the muscles. The rest of this substance breaks up during transportation
A greater effect can be achieved if you use creatine with sweet juice. For example, grape. This juice, entering the body, increases the production of insulin. This hormone helps Creatin to get to where he needs intact and safety
It is best to use creatine immediately after training. The daily dose can be consumed 1-2 times
Creatine getting into the body provides the normal functioning of organs and helps the muscles recover faster
Determining and forming new connections, this substance, on the one hand, helps to replenish energy reserves in the body, and on the other, increases the endurance and strength of the muscles
That is why today Creatin is used to increase their results not only professional athletes, but also everyone who is engaged in fitness

Learing: tips and reviews

Oleg. I train using the 5x5 system. That is five approaches of five repetitions. I try to add 2.5 kg in every next week. I make two backup training a week. In addition, they make a camp and a squat.

Igor. I am engaged in Sheiko's system. The "hundred" easily struck with its own weight of 75 kg. He drank creatine, now took a break. But rested. Power do not grow not only on bench press, but also in other exercises. I consulted with the guys. They said to take a break and start again slightly reducing the maximum result from which the report will go.