The bench press is a basic exercise that includes (with squats and squatting) in the "golden trio". With this exercise, you can develop the upper body harmoniously. Because, to survive the post office, you have to use almost all the torso muscles. In addition, professional athletes to increase the weight on the bar during this exercise even use your leg muscles.
e "cold blood. "
And probably everyone who was in the gym trying to increase power rates in this exercise. And the first thing he has to do is learn the right technique.
The good technique not only squeezes the bar with more weight but also to minimize the risk of injury. The most weight on the bar, the muscles strained guy and the ligaments
This exercise is a very important starting point. Should not just lie on the bench and take the bar with his hands. It is necessary to do the deviation at the back ("bridge"). This will help to better coordinate the body and reduce the range of motion of the bar. The distance from the upper chest to the highest point will be less
NOTE: In the initial position when the bench press is necessary that the body concerned bench in three points: the buttocks, shoulders and head of information.Lames took help to expand the chest and put in more muscle working.
Another important factor in the bench press is a correct statement of the feet. They must rest firmly on the ground and stabilize the body. Adjust the height of the bench for themselves. If this is impossible, in the field of the foot to put the pancakes at the bar. Lifting, so that the place where the feet touch the ground
Another important point is the orientation of the body with respect to the stem. In the initial position, it should be at eye level. If it is for them while squeezing the bar will touch racks. If the bar is in front of the eyes, it will require clamping force additional To remove the bar from the supports must help his teammate. After removing the need to maintain arm's length and gradually reduces to the lowest point (upper chest).The optimal point mark is located just above (two fingers) of the solar plexus.
IMPORTANT: The width of the amateur press bench handle is determined independently. You must determine the optimum width themselves. Whoever will survive the desired post weight.As a rule, this level of the shoulders, plus or minus a few centimeters. Handle at the bench press must be closed.This means that you have to keep the neck of the bar so that the thumb is opposed to the other four professionals do not use that rarely taken in hand open, ie, the five fingers are placed on one side of the neck. But beginners are strictly prohibited. If the bar of the hand, he encounters violent injuries.
After Rod dropped need to squeeze her breasts to the top mark. Lowering the bar, it is necessary to tighten like a spring, and when the chest is touched to start the reverse movement
This is your "spring" should be loosened, help squeeze the weight you have planned. In this movement should only the hand. And the muscles of the legs, the back, the chest and the shoulders to help them in this
IMPORTANT: Lowering the bar does not need to rise so fast. When lowering the need to save energy and throw it in the reverse movement. When descending the boom need to take a deep breath and exhale pressure bar.
On large scales is very important by fear. Even just his presence can help you squeeze the bar with more weight. Never go on the bench without the help of a partner or coach.
As for the chest, then exercises on the part of the body is not only ignored, and not at all excluded women training programs.
Is that they believe that through these exercises can lose their femininity.Of course, it is not. The bench press is also important for a beautiful figure, such as squats and other exercises.
to demystify some myths:
The bench makes the breasts smaller. This myth is based on the fact that women are professional bodybuilders have a flat chest. But it is that they have acquired a form not because of the weight bench, and "thanks to" strict diet, and various preparations of sports pharmacology
The bench makes a chest tight. breast mainly composed of adipose tissue. When the formation of the chest muscles involves fibers that are under the adipose tissue
Bench fat does not become more difficult .Yes, if the exercise focused on weight loss, then some of the fat go away from his chest. Do a little less. However, the formation of the body's muscles can give an exceptional shape to the Bole breast. This minimizes the loss of body fat
to form a pretty good chest push-ups. Some girls think that training the beautiful chest just enough push-ups. It's not. For the pectoral muscles are important different exercises. In fact, as for other muscles of the body
The bench press is a basic exercise that involves all upper body muscles. This means that the auxiliary exercises to increase power performance in this exercise will be isolated exercises for all involved in this exercise muscles.
IMPORTANT: All coaches believe that the bench press training program typically needs to include auxiliary exercises. There is an opinion supported by research from American experts that these exercises can reduce the effectiveness of basic exercises.
Isolation exercises are often used by beginners in the bench press. This is understandable, through these exercises, they try to develop their own, all weak, musculature.Professional benchers only use special exercises, which "closes" the weaknesses of his bench
There are auxiliary exercises:
improvements to the rupture of the breast stalk
improve the average amplitude section of the transmission rod
superior boost
improve stabilization and negative phase
key to success
in the bench press is a powerful stem break with his chest. Tap the desired speed, the bar is able to "break" blind spot, which will help to increase bench press.
Disturbance training athletes use such additional exercises as a bench with a break at the bottom and press with the low of support reduces.
For transmission rod training medium section of the amplitude in the post hung chain .Au course of benching circuit is proportional to the amplitude of the increase of the weight of the rod. Help to "close" a weak spot in the middle of the range of motion of the rising bar train by limiting the movement of the bar. It uses only the upper part of the amplitude. To do this, the chest of the athlete put bars. Their number depends on the height from which will train increasing. With this exercise, the weight of the bar must be greater than your working weight. Therefore, without fear of press with carrying bars impossible to stabilize the movement of the rod in the negative phase, is used back seat. For this purpose, the weight of the rod must be greater than 10% -20% operation. Assuring must remove the bar from the supports and help raise the bar at the high point. You must lower the bar without a spotter. It must be done slowly as to lower the boom during the normal bench press
Practice this exercise depends on which goals define the athlete. After using the bench press, you can not only increase the strength but also to develop a powerful beautiful of the chest, In addition, this exercise is the basis, which means "pump" not only breast but also the widest and deltoid. As well as triceps and biceps In a fitness room are well-built athletes, who only do the bench press, squat and deadlift. And it does not torture your debilitating body with isolation exercises that are impossible to ensure muscle growth
There are many systems used in the bench press exercise. They are all based on the regularity of training after muscle recovery (2-3 days) and gradually increasing the weight of the bar
But after this time, it is already possible to build training plans and choose a program for yourself. Universal programs to improve the bench press is not. It all depends on the characteristics of a particular organism.
For beginners past the introductory phase and the dream of improving his press can adopt such a program:
If the weight rod may seem easy for you, by yourself increase.
During the week, two workouts must be done on the bench press. If you do three times a week between workouts have put a bench training feet or back.
Probably many noticed more than a tidal force and periods, on the other hand, decline. In the construction of the training program can take advantage of the biological rhythms of the body.
In addition, professional athletes themselves "rebuild" his body, and drive him to the top of the competition. Fans do not need. But to take advantage of these "running times" possible. Especially if the task is to increase electricity rates.
: There are many cycles for the bench press. They come in long and short. Newcomers in the first stage may use short cycles. Then, if they lead to stagnation, change the cycle to another.
system
the simplest cycle this 5X5 (five sets of five repetitions) with a weekly weight gain on the bar at 2.5 kg. After 5-6 weeks, you must "roll back" the maximum weight of 10 kg and start again.
This cycle is easier, but it is equally suitable for beginners and "advanced" athletes.
Creatine monohydrate is the best sports supplement that helps increase energy levels and the amount of muscle. Immediately it should be noted that creatine is not "chemistry" and is not a steroid. Our body is a substance involved in energy metabolism in muscle and nerve cells.
the average person spends about 2 grams of creatine per day. Compensate for the loss of necessary food. This substance is found in red meat, herring, salmon, tuna, milk, and cranberries. For more effect, it can be used as a sports power.
IMPORTANT: Creatine utilization rates. The first week is used to "download" the body substance. It is necessary to use 20 g per day. Then you have to use creatine 5-10 grams a day for 1.5-2 months.
Studies have shown that only a small fraction of the creatine delivered to your muscles. The rest of this substance breaks down during transport
the great effect can be achieved by the use of creatine with sweet juice.For example, the grape. This juice entering the body increases the production of insulin. This hormone helps to get creatine to where it needs to safely
better use creatine immediately after your workout. The daily dose can be consumed 1-2 times
Creatine is getting into the body ensure the normal work of the organs and helps your muscles recover from cavities
faster
and the formation of new connections is a substance, on the one hand, helps to replenish the energy reserves in the body, and on the others, raises the endurance and muscular creatine strength
is why today is used not only professional athletes to improve their performance, but also to all those involved in fitness
Igor. occupy Shejko system. "Sotka" easy shot at a body weight of 75 kg.creatine Peel paused. But rested.The power does not develop, not only on the bench but also in other exercises. I was consulting with the guys. They were told to take a break and start again with a maximum of slightly lower results will be donated to the report.
Contents:
- correct press bench Technical bench
- for girls: Dispelling the myths
- Auxiliary exercises for the bench press
- press bench training
- How to increase the bench press training program
- How to increase press bench 10 kg
- How creatine increases strength
- bench: tips and reviews
- Video: bench press.performance technique.
Correct Press Technical Bench
The first question that will be asked of friends and acquaintances, to know that you are going to the gym - "How much do you reap? "It turns out that the number of kilograms per rod defines youre "cold blood. "
And probably everyone who was in the gym trying to increase power rates in this exercise. And the first thing he has to do is learn the right technique.
The good technique not only squeezes the bar with more weight but also to minimize the risk of injury. The most weight on the bar, the muscles strained guy and the ligaments
This exercise is a very important starting point. Should not just lie on the bench and take the bar with his hands. It is necessary to do the deviation at the back ("bridge"). This will help to better coordinate the body and reduce the range of motion of the bar. The distance from the upper chest to the highest point will be less
NOTE: In the initial position when the bench press is necessary that the body concerned bench in three points: the buttocks, shoulders and head of information.Lames took help to expand the chest and put in more muscle working.
Another important factor in the bench press is a correct statement of the feet. They must rest firmly on the ground and stabilize the body. Adjust the height of the bench for themselves. If this is impossible, in the field of the foot to put the pancakes at the bar. Lifting, so that the place where the feet touch the ground
Another important point is the orientation of the body with respect to the stem. In the initial position, it should be at eye level. If it is for them while squeezing the bar will touch racks. If the bar is in front of the eyes, it will require clamping force additional To remove the bar from the supports must help his teammate. After removing the need to maintain arm's length and gradually reduces to the lowest point (upper chest).The optimal point mark is located just above (two fingers) of the solar plexus.
IMPORTANT: The width of the amateur press bench handle is determined independently. You must determine the optimum width themselves. Whoever will survive the desired post weight.As a rule, this level of the shoulders, plus or minus a few centimeters. Handle at the bench press must be closed.This means that you have to keep the neck of the bar so that the thumb is opposed to the other four professionals do not use that rarely taken in hand open, ie, the five fingers are placed on one side of the neck. But beginners are strictly prohibited. If the bar of the hand, he encounters violent injuries.
After Rod dropped need to squeeze her breasts to the top mark. Lowering the bar, it is necessary to tighten like a spring, and when the chest is touched to start the reverse movement
This is your "spring" should be loosened, help squeeze the weight you have planned. In this movement should only the hand. And the muscles of the legs, the back, the chest and the shoulders to help them in this
IMPORTANT: Lowering the bar does not need to rise so fast. When lowering the need to save energy and throw it in the reverse movement. When descending the boom need to take a deep breath and exhale pressure bar.
On large scales is very important by fear. Even just his presence can help you squeeze the bar with more weight. Never go on the bench without the help of a partner or coach.
Bench for Girls: Dispiper Myths
As for the chest, then exercises on the part of the body is not only ignored, and not at all excluded women training programs.
Is that they believe that through these exercises can lose their femininity.Of course, it is not. The bench press is also important for a beautiful figure, such as squats and other exercises.
to demystify some myths:
The bench makes the breasts smaller. This myth is based on the fact that women are professional bodybuilders have a flat chest. But it is that they have acquired a form not because of the weight bench, and "thanks to" strict diet, and various preparations of sports pharmacology
The bench makes a chest tight. breast mainly composed of adipose tissue. When the formation of the chest muscles involves fibers that are under the adipose tissue
Bench fat does not become more difficult .Yes, if the exercise focused on weight loss, then some of the fat go away from his chest. Do a little less. However, the formation of the body's muscles can give an exceptional shape to the Bole breast. This minimizes the loss of body fat
to form a pretty good chest push-ups. Some girls think that training the beautiful chest just enough push-ups. It's not. For the pectoral muscles are important different exercises. In fact, as for other muscles of the body
Auxiliary Exercises for the Bench Press
The bench press is a basic exercise that involves all upper body muscles. This means that the auxiliary exercises to increase power performance in this exercise will be isolated exercises for all involved in this exercise muscles.
IMPORTANT: All coaches believe that the bench press training program typically needs to include auxiliary exercises. There is an opinion supported by research from American experts that these exercises can reduce the effectiveness of basic exercises.
Isolation exercises are often used by beginners in the bench press. This is understandable, through these exercises, they try to develop their own, all weak, musculature.Professional benchers only use special exercises, which "closes" the weaknesses of his bench
There are auxiliary exercises:
improvements to the rupture of the breast stalk
improve the average amplitude section of the transmission rod
superior boost
improve stabilization and negative phase
key to success
in the bench press is a powerful stem break with his chest. Tap the desired speed, the bar is able to "break" blind spot, which will help to increase bench press.
Disturbance training athletes use such additional exercises as a bench with a break at the bottom and press with the low of support reduces.
For transmission rod training medium section of the amplitude in the post hung chain .Au course of benching circuit is proportional to the amplitude of the increase of the weight of the rod. Help to "close" a weak spot in the middle of the range of motion of the rising bar train by limiting the movement of the bar. It uses only the upper part of the amplitude. To do this, the chest of the athlete put bars. Their number depends on the height from which will train increasing. With this exercise, the weight of the bar must be greater than your working weight. Therefore, without fear of press with carrying bars impossible to stabilize the movement of the rod in the negative phase, is used back seat. For this purpose, the weight of the rod must be greater than 10% -20% operation. Assuring must remove the bar from the supports and help raise the bar at the high point. You must lower the bar without a spotter. It must be done slowly as to lower the boom during the normal bench press
Press Weight Training Bench
Practice this exercise depends on which goals define the athlete. After using the bench press, you can not only increase the strength but also to develop a powerful beautiful of the chest, In addition, this exercise is the basis, which means "pump" not only breast but also the widest and deltoid. As well as triceps and biceps In a fitness room are well-built athletes, who only do the bench press, squat and deadlift. And it does not torture your debilitating body with isolation exercises that are impossible to ensure muscle growth
There are many systems used in the bench press exercise. They are all based on the regularity of training after muscle recovery (2-3 days) and gradually increasing the weight of the bar
How to increase the bench press training program
Once a novice has come to the gym to go through a period of adjustment for the body workouts. At this point, you need to refine the technique. To think the results of the first 1-2 months is not worth it.But after this time, it is already possible to build training plans and choose a program for yourself. Universal programs to improve the bench press is not. It all depends on the characteristics of a particular organism.
For beginners past the introductory phase and the dream of improving his press can adopt such a program:
- the first approach (warm-up) - white neck x 20 times
- the second approach - 40 kg per 10 repetitions
- the third approach - 50 kg8 repetition
- fourth approach - 60 kg 4-5 repetition
- a fifth of 70 kg 1-2 reps
If the weight rod may seem easy for you, by yourself increase.
During the week, two workouts must be done on the bench press. If you do three times a week between workouts have put a bench training feet or back.
How to increase the bench press 10 kg
Any bench press program, which leads to ramp-up rates, depending on the cyclical. All body changes have an undulatory nature.Probably many noticed more than a tidal force and periods, on the other hand, decline. In the construction of the training program can take advantage of the biological rhythms of the body.
In addition, professional athletes themselves "rebuild" his body, and drive him to the top of the competition. Fans do not need. But to take advantage of these "running times" possible. Especially if the task is to increase electricity rates.
: There are many cycles for the bench press. They come in long and short. Newcomers in the first stage may use short cycles. Then, if they lead to stagnation, change the cycle to another.
system
the simplest cycle this 5X5 (five sets of five repetitions) with a weekly weight gain on the bar at 2.5 kg. After 5-6 weeks, you must "roll back" the maximum weight of 10 kg and start again.
This cycle is easier, but it is equally suitable for beginners and "advanced" athletes.
How creatine increases strength
Creatine monohydrate is the best sports supplement that helps increase energy levels and the amount of muscle. Immediately it should be noted that creatine is not "chemistry" and is not a steroid. Our body is a substance involved in energy metabolism in muscle and nerve cells.
the average person spends about 2 grams of creatine per day. Compensate for the loss of necessary food. This substance is found in red meat, herring, salmon, tuna, milk, and cranberries. For more effect, it can be used as a sports power.
IMPORTANT: Creatine utilization rates. The first week is used to "download" the body substance. It is necessary to use 20 g per day. Then you have to use creatine 5-10 grams a day for 1.5-2 months.
Studies have shown that only a small fraction of the creatine delivered to your muscles. The rest of this substance breaks down during transport
the great effect can be achieved by the use of creatine with sweet juice.For example, the grape. This juice entering the body increases the production of insulin. This hormone helps to get creatine to where it needs to safely
better use creatine immediately after your workout. The daily dose can be consumed 1-2 times
Creatine is getting into the body ensure the normal work of the organs and helps your muscles recover from cavities
faster
and the formation of new connections is a substance, on the one hand, helps to replenish the energy reserves in the body, and on the others, raises the endurance and muscular creatine strength
is why today is used not only professional athletes to improve their performance, but also to all those involved in fitness
Bench: tips and comments
Oleg.the train with the help of the system "5X5".In other words, five sets of five repetitions. I try next week to add each 2.5 kg. I do a bench two workouts a week. Also, do not become and squat.Igor. occupy Shejko system. "Sotka" easy shot at a body weight of 75 kg.creatine Peel paused. But rested.The power does not develop, not only on the bench but also in other exercises. I was consulting with the guys. They were told to take a break and start again with a maximum of slightly lower results will be donated to the report.
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