How to increase bench press? Recommendations for beginners

Many guys who come to the gym, dream of a beautiful chest, which on the weaker sex has always evoked unshakable delight. But in order to get that very dream, it's worth a lot of work. In this article, we will talk about one of the basic exercises for the muscles of the chest - bench press. We will deal with the following points: how to properly perform the exercise, how to increase the bench press, how many times a week it is better to train and many others.

To start a little theory. Bench press is the basic exercise in bodybuilding and powerlifting, which is intended for the development of human pectoral muscles, triceps and part of the deltoid muscles. There are many varieties of this exercise: classic bench press, bench press , head down, narrow grip and others. It can not be said that all these species are different only in the technique of execution, because, depending on these varieties, this or that muscle is affected better or worse. But now it's not about that. To begin with, we will analyze the most important question, which is so exciting for young athletes: "How to increase bench press?"

Many newcomers think that the more exercises they do, the faster they can increase their strengths and increase in muscle mass. And then there is the most important mistake. The fact is that with too intense training, muscle catabolism begins. That is, in simple terms, their splitting. This is a natural reaction of the body to lack of energy, as a result of which it (the body) starts using protein (the building block of your muscles) to replenish it. Therefore, the most optimal amount of exercises for the muscles of the chest (with just a press you can not quickly increase your performance) will be 4-5 (for a beginner 2-3), in each of which there will be 2-4 sets of 7-10 repetitions. With regular visits to the gym (at least 3 times a week) you can add 2.5-5 kilograms to the pressure every 2 weeks.

Let's talk on other topics. Increase your performance in bench press (and other exercises, too) will not be possible only with the help of visits to the gym.

You see, when working with iron, a person begins to develop muscles and, of course, grow muscle mass. However, if you eat poorly, often do not sleep enough, do not have a daily routine, and besides, you have bad habits (excessive drinking and smoking), then you can not even dream about the growth of muscle mass. Of course, to say that once in 2-3 months to drink in a company with friends is bad - at least silly. We are all human beings, are not we? However, too frequent use of alcohol or toxic substances adversely affects not only the health in general, but also on your muscles. All this leads to a so-called "stagnation" and a slowdown in the growth of muscle mass.

If you do not follow many rules of bodybuilding, you will not get anywhere. However, let's return to the topic "How to increase the bench press in a short time". As it was written earlier, intensity of training, observance of a mode and a food is important. But there is another important factor - the technique of implementation. First, it is important to take the right grip (for each species it is different). Secondly, the neck should be lowered slowly to the chest. Third, do not change the pace of exercise.

Well, the last - do not start to perform bench presses with heavy weights, because there is a possibility of injury. It is better to warm up with a small weight of 10-15 repetitions. Remember! Do not exercise your breasts too often. If you study it every training, it will not have time to recover. It is better to do 1-2 times a week, which will be the most optimal option.

Finally, the recommended technique for the beginner is the following. Let's say your bench press is 50 kg. Then we follow the principle described below.

1-2 weeks:

The first approach - warm-up (it is possible with one stamp);

The second approach is 8х50 kg;

The third approach is 7 (8) х 50 kg;

The 4th approach is 55 kg to the maximum.

3-4 week:

The first approach is warm-up;

The second approach is 8х50 kg;

The third approach is 55 kg to the maximum;

The 4th approach is 57.5 kg at the maximum.

5 week:

The first approach is warm-up;

The second approach is 6-8x55 kg;

The third approach is 57.5 kg to the maximum;

The 4th approach is 60 kg to the maximum.

Then every person has a so-called stagnation phase, when the results are very slow. Here the weight should be selected more individually. However, in a month, it should increase by at least 2.5 kilograms.

If you do not have the opportunity to visit the gym, then there is the option of buying a bench for bench press and a vulture with pancakes home. Of course, all this equipment is quite cumbersome, but it can be placed in a garage or a cellar. Gryphus is better to buy the Olympic. Pancakes - preferably with a spread of 5 kg (from 5 to 20 kg, for example). Bench for bench press should be comfortable and if possible with adjustable neck fit.

If you do not have the money to purchase this or that part, then you can do it yourself. Bench for bench press with its own hands in the simplest version is quite an easy design, for it there are many drawings, one of which you can see above. With pancakes and griffin, things are worse. The fact is that without special lathe machines and other adaptations, it's very difficult to create them yourself. So, save some money and run to the nearest sports store! I think, with the question of how to increase bench press, and many other interesting details, we got acquainted. Good luck in training!