3 the method increase the weight in the bench press

Nobody wants to look weak, making the bench press with a light pole. There are three ways to improve their performance in this exercise.

1. Try powerlifters technique

If you want to really reap much better to choose powerlifters equipment, which includes a maximum reduction of the amplitude and the choice of the most advantageous position of the body.

Take the right posture

Shoulders lie on the bench, his back arched arc, feet firmly rest on the floor, stabilizing the position of the body. Arc arched back helps to reduce the range of motion: as the bar will be a shorter distance, which means that it will be easier to squeeze a lot of weight. In addition, the arched back helps to use the muscles of the back and to shift the burden to the lower beam of the pectoral muscles.

Use a wide grip

The wider you will take up the post, the less range of motion and more stress on strong pecs.

Strongly squeeze the neck throughout the exercise

Strong grip allows you to synchronize the work of the sensory and motor parts of the nervous system, to use the full potential of the muscles and make movement more powerful.

Keep elbows at an angle of 45 degrees from the body

This situation allows the elbow to evenly distribute the load between the triceps and chest muscles, and during the lowering of the bar to use the back muscles.

2. Increase the load, rather than the weight on the bar

Even powerlifters rarely use odnopovtorny maximum (1RM) in training, and the rest of the athletes it is certainly not necessary. To develop strength and muscle hypertrophy you need more serious load than can provide training with 1RM.

Let's count. Let's say you're doing a bench press 1RM of 135 kilograms. Even with a good workout you can do only about 6-8 reps, will be a long time to rest in between, and finally accumulate in the muscles so tired that you can barely raise their hands. It is insanely heavy training, but the amount you raise just 1080 kilograms.

Now let's imagine that you are doing the bench press with 85% of your 1RM - 115 kilograms. You have removed all of the top ten on each side, but you can already perform 4 heavy sets of 3-5 reps. Even if you are performing bench press 3 times in the approach, the total number of lifted weight will be 1380 kg - as much as 300 kilograms more!

If you want to further increase the load, are finished exercising ordinary drop-set or one with a small pause. In a typical drop-set immediately after the approach you as quickly as possible to throw off 25% of the weight and do another approach. In the drop-set to pause, you can not rush and after got rid of the weight, rest for 10-15 seconds.

3. Change your splits

Pectoral muscles and triceps work when you push, back and biceps - when pulling. Therefore, it is logical to train these muscle groups together: to arrange some days "chest-triceps" and "back-biceps" and then give the muscles a long vacation.

But if you use a split for a long time, you change it, you can achieve better results.

Split for the antagonist muscles can increase the burden on certain groups of muscles. For example, if on Monday you do the exercises on the chest and biceps, triceps, you will work out later in the week. In this case, while pushing exercises triceps and pectoral muscles are utilized - you do not have to wait a week to load them again.

In addition, during the study biceps pecs almost would not be used. As a result, it does not accumulate fatigue, so you can do more.

Experiment with the position during the bench press, avoid odnopovtornogo maximum and try to work with antagonist muscles in one workout - and you will soon be able to add to my post a couple pancakes.