How to increase bench press. Training program for a beautiful breast

Bench press, this is the basic exercise, entering( along with squats and deadlifts) into the "golden troika".With this exercise, you can harmoniously develop the upper body. After all, in order to survive the bar, you need to use almost all the muscles of this part of the trunk. Moreover, professional athletes use even leg muscles to increase weight on the bar.

The right bench press:

Technique The first question that friends and acquaintances ask you when you find out that you are going to the gym is "How much do you press?".It so happened that the number of kilograms on the rod determines your "coolness".

And probably everyone who got into the gym tries to increase the strengths in this exercise. And the first thing that needs to be done is to master the right technique.

• The correct technique will help not only to squeeze the bar with greater weight, but also to minimize the risk of injury. The more weight on the rod, the tensile muscles and ligaments of the
• strain harder. In this exercise, the initial position is very important. You do not just lie on a 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 rod. The distance from the top of the chest to the highest point will be less

IMPORTANT: In the initial position, when bench presses are used, the body should touch the bench at three points: buttocks, paddles and back of the head. The combined vanes help to expand the chest and include more muscles in the work.

• Another important factor in bench press is the correct setting of the legs. They must rigidly rest on the floor and stabilize the body. Adjust the height of the bench for yourself. If this can not be done, in places where the legs are set, pancakes should be placed from the bar. Raising, thus, the place where the legs come into contact with the floor

• Another important point is the orientation of the body relative to the bar. In the initial position, it should be at eye level. If she is behind them, then when squeezing the bar will touch the pillars. If the bar is in front of the eyes, then it will require additional forces to squeeze it.
• It is necessary to remove the bar from the racks with the help of a partner. After removal, you need to hold it on your outstretched hands and gradually lower it to the bottom point( chest top).The optimal point is the point located slightly higher( two fingers) of the solar plexus

IMPORTANT: In an amateur bench press, the width of the grip is determined independently. You need to determine the optimal width for yourself. Such that will help to survive the bar of the right weight. Usually this is the level of the shoulders, plus or minus a few centimeters.

• Hvat when bench presses must be closed. This means that it is necessary to keep the bar of the bar so that the thumb is opposed to the other four
• Professionals often use an open grip, that is, all five fingers are located on one side of the neck. But, beginners do it categorically. If the bar drops out of the hands, then it is fraught with the strongest injuries of
• . After the bar is lowered onto the chest, it should be squeezed to the top mark. Omitting the bar, you need to strain like a spring and when you touch the chest, start the reverse movement of the
• . At the same time, your "spring" should open, helping to squeeze out the weight that you have planned. In this case, only the hands should move. And the muscles of the legs, back, chest and shoulders help them in this.

IMPORTANT: It is not necessary to lower the bar as quickly as to lift it. When lowering, you need to accumulate energy and splash it out in the reverse motion. When lowering the bar, you need to take a deep breath and squeeze the bar on the exhalation.

On the big scales the help of the insurer is very important. Even just his presence can help you squeeze a barbell with a lot of weight. Never lie down on a bench without the help of a partner or coach.

Bench press for girls: we debunk the myths

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

With regard to the chest, the exercises for this part of the body are not simply ignored, but are completely excluded by women from the training program.

The whole point is that they believe that with the help of such exercises you can lose your femininity. Of course this is not so. Bench press is also important for a beautiful figure, like sit-ups and other exercises.

Debunk a few myths:

• Bench press makes the chest less. This myth is based on the fact that women professional bodybuilders have a flat chest. But, she got such a form not because of the press, but due to the rigid diet, and to various preparations of sports pharmacology
• Bench press makes the chest tight. Breast for the most part consists of adipose tissue. When training the muscles of the breast, the fibers that are under the fat tissue
• are involved. From the bench, the fat does not become firmer than .Yes, if the workouts are aimed at weight loss, then some of the fat deposits will leave the chest. Doing it a bit less. But, training the muscles of this part of the body can give the breast more prominent outlines. What minimizes the loss of body fat
• To form a beautiful breast, enough push-ups. Some girls think that just push-ups are enough to form a beautiful breast. This is not true. For pectoral muscles, various exercises are important. Actually, as for other body muscles

Auxiliary exercises for bench press

• Bench press is a basic exercise that uses the muscles of the entire upper body. This means that the auxiliary exercises for increasing the strength indicators in this exercise will be isolated exercises for every muscle involved in this exercise.

IMPORTANT: Not all coaches believe that in the training programs for bench presses in general it is necessary to include auxiliary exercises. There is an opinion, supported by the research of American specialists, 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 are trying to develop their own, as yet weak, musculature. Professional skaters use only special exercises that "close" the weak points of their bench

There are auxiliary exercises for:

• improvements to break the bar from the chest
• improve the passage of the bar average area amplitude
• improve the booster
• improve stabilization and negative phase

The key to success in bench pressis a powerful stall from the chest. Having typed the necessary speed, the bar is able to "pierce" the dead point, which will help increase the bench press.

• For training disruptions, athletes use additional exercises such as bench press with a pause at the bottom of the and a press from the low-lowered supports
• For training the bar pass the middle section, the amplitudes on the bar are hung chains .During the press of the chain, in proportion to the amplitude, the weight of the bar is increased. What helps to "close" the weak spot in the middle of the amplitude of the movement of the rod
• The dog is trained by limiting the movement of the bar. Only the upper part of the amplitude is used. To do this, bars are placed on the athlete's chest. Their number depends on the height of the dog's training. With this exercise, the weight on the bar should be greater than your working weight. Therefore, without insurance, the bench press can not be carried out
• To stabilize the movement of the rod in the negative phase, use reverse press .To do this, the weight of the bar should be above the working rod by 10% -20%.The insurer must remove the bar from the racks and help raise the bar to the top. You need to lower the bar without the help of an insurer. It needs to be done more slowly than lowering the bar during the normal press

Press bench training

• The training of this exercise depends on what the athlete is trying to achieve. After all, with bench press, you can not only increase strength, but also develop a beautiful powerful chest
• In addition, this exercise is basic, which means that it pumps not only the chest, but also the latissimus and deltoid muscles. And also triceps and biceps
• In any gym you can meet perfectly folded athletes, who do just bench press, sit-ups with a barbell and stall pull. And they do not torture their bodies with grueling isolating exercises, which can not provide muscle growth
• There are a lot of systems used in the training bench press. All of them are built on regularity, training after muscle restoration( 2-3 days) and gradually increasing the weight of the

. How to increase the bench press training program

After the newcomer has come to the gym, it must pass the period of adaptation of the body for training. At this time, you need to sharpen the technique. Think about the results in the first 1-2 months is not worth it.

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

For beginners who have passed the introductory phase and who dream of improving their presses, the following program may be suitable:

• The first approach( warm-up) - empty neck x 20 times
• The second approach is 40 kg for 10 repetitions
• The third approach is 50 kg for 8 repetitions
• Fourthapproach - 60 kg for 4-5 repetitions
• Fifth approach- 70 kg for 1-2 reps

If the weight of the bar will seem easy for you, increase it yourself.

In a week you need to do two bench press training. If you are doing three times a week, then between the workout trainings, put your legs or back training together.

How to increase the bench press by 10 kg

Any bench press program that leads to a growing force performance is based on cyclicity. All changes in the body have a wave character.

Probably, many noticed the periods of a tide of forces 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 for the competition. Lovers do not need this. But, you can use such "working time".Especially if the task is to increase the strength indicators.

IMPORTANT: There are many cycles for 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 one.

The simplest cycle is the system 5X5 ( five sets of five repetitions) with a weekly weight increase of 2.5 kg on the rod. After 5-6 weeks, you need to "roll back" from the maximum weight of 10 kg and start all over again.

This is the simplest cycle, but it will suit both beginners and "advanced" athletes.

How Creatine Boosts Strength

Creatine Monohydrate is the best sports supplement that helps increase muscle strength and muscle strength. It should immediately be noted that creatine is not "chemistry" and not a steroid. In our body, this substance participates in the energy metabolism in the muscle and nerve cells.

The average person a day spends about 2 grams of creatine. Replenish the loss with food. This substance is found in red meat, herring, salmon, tuna, cranberries and milk. For greater effect it can be used in the form of sports nutrition.

IMPORTANT: Creatine is taken by courses. The first week is used to "load" this substance of the body. It should be consumed 20 g per day. Then you need to consume creatine 5-10 g per day for 1.5-2 months.

• Studies have shown that only a small part of the creatine is delivered to the muscles. The rest of this substance disintegrates during the transport of
• A greater effect can be achieved if you consume creatine with sweet juice. For example, grape. This juice, getting into the body, increases the production of insulin. This hormone helps to reach the creatine where it needs to be intact and safe.
• It's best to consume creatine immediately after training. The daily dose can be consumed 1-2 times
• Creatine entering the body ensures normal functioning of the organs and helps the muscles to recover faster
• Decaying and forming new bonds this substance, on the one hand, helps to replenish the energy reserves in the body, and on the other, increases the endurance andstrength of muscles
• This is why today creatine uses not only professional athletes to improve their results, but also all those who are engaged in fitness.

Bench press: advice and feedback

Oleg. I'm training with the "5X5" system. That is, five sets of five repetitions. I try to add 2.5 kg every next week. I do two training sessions per week. In addition, I make a camp and squat.

Igor. I'm working on the system of Sheiko."Sotka" easily struck at its own weight of 75 kg. I drank creatine, now I took a break. But rested. Power does not grow not only on the bench, but also in other exercises. I consulted with the guys. They said, take a break and start again, lowering the maximum result, from which the report will go.

Video: Bench Pressing Bench. Technique of execution.