How to improve the bench press quickly How to improve the bench press weight

Mistakes or imperfect movements repeated over and over again will not make you any progress, and how should friends who encounter bottlenecks improve?

Sharpen your technique

1. Clamp the bar to stimulate the triceps. Stimulating the triceps will eventually help you lift more weight. 2. Use your legs as a stable support. Imagine your back is fixed to the bench, giving your chest as well as your arms stable support. 2. Make the bar rise and fall in a straight line. If the bar rocks back and forth during the bench press, you may be lifting too much weight, lower the weight to keep the movement standard.

Build back and triceps strength

All muscles in the body are interconnected, which means that to strengthen the pectoral muscles through the bench press, you also need to focus on your triceps and back muscles, which will help to improve bench press performance. 1. To train the triceps, choose a narrow grip for the bench press. You can also train your triceps through arm flexors, supine flexor raises and positive grip pulldowns. 2. To strengthen the upper back muscles, you can do the barbell row, which happens to be the opposite of the bench press. If the action is standard, this training can largely strengthen the back muscles.

Eat better and more to increase muscle size

The secret to muscle growth is training and eating right. Convert your body weight into pounds (1 lb = 0.45 kg) and multiply it by 18 [2], which is the number of calories you need each day, and eat these calories throughout the day, while remembering to maintain a balance of protein, carbohydrates and fats in your diet, with 25-40% of your total calories coming from protein, 15-40% from fat and 35-45% from 45% from carbohydrates.

Maintain balanced arm strength

If you spend some time watching others do the bench press, you'll notice that most people have more strength in one arm - usually the dominant hand. The weaker side arm is usually the training bottleneck for most people because they can only lift as much weight as that arm can handle. To overcome this temporary limitation, train more on the weaker side. When both arms are balanced and strong enough, your bench press can improve tremendously.

Diversify your training movements

If your chest training movements are only bench presses, your body will quickly notice and adapt. In order to take your bench press to the next level, you have to switch to different training movements. Even small differences in training movements can make a big difference. Here are some other chest exercises that can help you improve your bench press. 1. Dumbbell flying bird 2. Upper/lower incline plate bench press 3. Push-ups 4. Sit and push (upper incline plate or plate) 5. Butterfly machine clip chest