bench Press is considered to be one of the supreme disciplines of recreational exercise, which is why it is not surprising that the question "How much do you push?" Usually the answer "Too little!" follows.
Hardly any exercise can be so frustrating - especially in the face of the fact that there seem to be athletes who seem to have the pressure in the blood and move the rod up and down seemingly playfully over and over again. But before you resign and resign yourself to never be able to push more than 100 kilograms, you should heed the following 20 tips that help you in each case to significantly improve your personal performance limit.
Tip 1 - Concentrate on benching your latissimus
Yes, it sounds strange at first, but you should concentrate on holding the tension in the latissimus during the negative movement phase, as this is the only way to achieve an absolutely stable form. To do this, you should lightly bend your dumbbell to your chest, similar to barbell rowing.
Tip 2 - Put your feet on the ground
Although the angled version is widely publicized in the fitness community, it is no secret that the resulting lack of stability leads to diminished performance. Accordingly, you should always place your legs on the ground and start each repetition from a firm footing so that optimum power transmission can take place.
Tip 3 - Be patient
Say goodbye to the idea of being able to pack 10 kilograms more on the pole each month. Be content with small achievements, even if it's just a single repetition that you'll be pushing out of you at the end of a sentence. These small but steady achievements will do you much more than a massively increased workout weight that you can not begin to move cleanly.
Tip 4 - Use the squat rack
If you are training without a training partner, you should use the squat rack without further ado, in order to be able to deliver high performance in bench press alone. Dumbbell bench press is also an alternative if your studio does not have a squat rack.
Tip 5 - Train your back
Who does not train his back properly, will never be able to develop his full potential in bench press, as this not only actively supports the pressure movement, but also prevents the development of muscular dysballance. Your back is the foundation upon which your bankroll successes are based, so train him accordingly.
Tip 6 - Practice pressure on the rod
Once you have found the right grip position, apply pressure to the pole with your hand, as if you were forcing it in the direction of your feet. This simple trick will help you to optimize the position of your elbows and also improve the stability of your upper body.
For intensive training sessions:
Tip 7 - Prepare your central nervous system
The central nervous system plays a not insignificant role when it comes to heavy weights to move. Accordingly, your CNS must also be warmed up before it is able to perform at its best. In this context, it is important that you perform several warm-up sets, each with a slightly increasing weight, so that both your muscles and your CNS are prepared to move your work weight.
Tip 8 - Take your time
In particular, when it comes to pushing your way to your limit, you should treat yourself to heavy sets, especially for longer pauses, so that your body can regenerate.
Tip 9 - Train your triceps
While bench press is primarily an exercise for the chest, an underdeveloped triceps is often the limiting factor, inhibiting not only maximum performance but also breast growth. Accordingly, you should focus on the triceps in the area of training to improve your bench press performance.
Tip 10 - Do not overdo it
In order to increase your strength you do not have to do maximum tests in each training session. Complete 5-12 repetitions per set and set the goal to increase the number of repetitions in each workout until you complete 12 repetitions. Then you can increase the weight again and do a few maximum attempts.
Tip 11 - Always press the band first
It sounds simple, but it is actually that simple. If you really want to get the most out of yourself, the first path in the studio should always be on the pusher bench, so you'll be able to focus all your energy on bench press.
Tip 12 - Focus on a point on the ceiling
Focus a spot on the ceiling instead of staring at the pole. This helps you focus on the movement as such, as you will not be distracted by external influences.
Supports the strength endurance in the workout:
Tip 13 - Pay attention to the position of your elbows
During the execution you should absolutely pay attention to the position of your elbows, because straight to horizontal attitude of the elbows goes hand in hand with a not inconsiderable power loss and in addition often causes serious shoulder injuries. Accordingly, your upper arms should be at a 45 degree angle to the upper body during bench press.
Tip 14 - Concentrate on the technique
If you want to build strength, you should focus on your technique to get the best possible muscle sensation. The result is that you can optimally excite the target muscle and also make the best use of the muscle groups involved when it comes to maximum performance.
Tip 15 - Pay attention to the position of your wrists
To protect your wrists and ensure optimal transmission of power, make sure that your knuckles are pointing to the ceiling at all times.
Tip 16 - Analyze your weaknesses
You can only achieve optimal performance if you master all the phases of bank-pushing optimally and work on your weaknesses, regardless of whether it is the eccentric phase, the concentric phase or the lockout.
Tip 17 - Set a realistic goal
Although video-sharing platforms like Youtube are full of videos with guys weighing several hundredweight, you should be aware that these are exceptions. A realistic goal, which can be reached in a reasonable amount of time, helps you to maintain the motivation and to reach your goal.
Tip 18 - Do not forget the back shoulder
The rear shoulder is poorly trained in many strength athletes and accordingly also acts as a drag shoe in bench presses. Remember, every chain is only as strong as the weakest link! Exercises such as Reverse Flys help you to strengthen the back of the shoulder and thus increase the power potential in bench presses.
The name is program: