The barbell is an excellent match for the bench press, but how should you do the bench press with the barbell? And for those who want to improve their bench press level, how should they proceed? You might as well follow the editor and study seriously, I believe that bench pressing and lifting a barbell is no longer difficult! Hurry up and learn!
How to bench press barbell
The main way to develop the pectoralis major muscles is the barbell bench press, and other training methods are auxiliary. The lifting and lowering position of the lever must be placed on the pectoral muscle being trained (down to the diaphragm and up to the clavicle).
Barbell exercise mainly affects the muscles being trained by factors such as the weight of the bell, the way to hold the bar, the grip distance, the angle of the lift, the speed of the lift and the number of sets, and the pectoralis major is no exception.
A relatively simple exercise method is the flat barbell bench press, which can effectively exercise the entire chest and increase thickness. First lie flat on the bench with your feet naturally on the ground, and then adjust the front and back position of your body so that your eyes are directly under the barbell on the bench press rack. With a grip slightly wider than shoulder width, remove the barbell from the bench press rack and slowly lower the barbell until your upper arms are parallel to the ground. Repeat this exercise for three or four groups, with each group doing approximately 12-15 European push movements, depending on individual physical conditions. After you are proficient, you can do the decline barbell bench press, focusing on exercising the lower chest muscles, and the operation difficulty will be slightly increased.
Methods to improve your bench press level
1. The most classic plan excludes all kinds of complicated bench presses and consists of the simplest flat bench press and incline bench press.
Plate bench press 6 sets of 10-12 reps
Incline bench press 6 sets of 10-12 reps
Plate bench press 6 sets of 10-12 reps
This kind of bench press training is very helpful in breaking through the bench press plateau. When I stopped at 100KG, I used 18 sets of bench press to hit the plateau and push to a higher level.
2. It is a plan written by Lao Yue, our country’s amateur bench press record holder.
Plate bench press 4 sets of 10+2+stop+ Dumbbell bench press 4 sets of 12 with no rest between the flat plate and dumbbells
Incline bench press 4 sets of 10+2+stop+Dumbbell incline bench press 4 sets of 12 with no rest between incline and dumbbells
Decline bench press 4 sets of 12 + Dumbbell decline bench press 4 sets of 12 with no rest between decline and dumbbells
This plan can deeply stimulate the muscles to the greatest extent, and is a good way to improve the basic strength of bench press.
Barbell Precautions
Barbell Grip
Different grip distances, different grip distances for different effects. The focus of the exercise will be different if the grip distance is different. A wider grip focuses on the chest, a narrower gripA longer grip stimulates the triceps and deltoid muscles more.
Improvements in training plans
The most common chest workout for most people is to do three sets of three moves, while our recommended workout is to do one set of seven moves. This method stimulates the pectoral muscles from not three, but seven different angles. This method can stimulate more muscle fibers and promote overall muscle growth. (Reference website: Fitness bar)
