Bench press is the main workout for the chest. In most gyms, it is the standard measure of the ingenuity of a weightlifter. Every weight lifter craves for bigger bench presses, but the reason why some people have small chests even after hard works in the gym is because of poor weightlifting techniques. Correct techniques make a remarkable difference.
The right ways to bench press
The right ways to bench press
- Using the correct form.
- Application of proper techniques.
- Lifting of sufficient weight.
- Consistency in workout programs.
- Pertinent assistant exercising.
Bench pressing tips
- First, identify your areas of weaknesses and work on them.
- Always let your elbows be firmly fixed at your body sides as you use the triceps to lift weights.
- Apply all your body energy in lifting.
- Firmly press against the ground with your feet to stabilize your position.
- Create an intense tension on your upper back muscles and never lift your back off the bench.
- Maintain straight and vertical movements of the bar.
Bench pressing techniques
Optimum effort
In this type of training, maximum effort is applied by lifting the highest possible amounts of weight for particular reps.
Dynamic Training
The basis for this technique is moving weights at the fastest speed possible. It creates an explosive workout session. It is recommended for one day in a week. However, little weights are used in here so as to enhance the swiftness of the movements. In each repetition, the bar is pushed up with maximum force despite the fact that a light weight is being lifted. In other words, the key point is to focus on the speed of the bar.
Bands and Chains training
The chains are meant to increase the resistance when the weight is above the body builder. The chain is fixed onto the floor as the bar rests. As with the bands, they give minimal resistance when the bar is lowered and are fixed at a firm object on the ground and around the ends of barbell machine.
Optimum effort
In this type of training, maximum effort is applied by lifting the highest possible amounts of weight for particular reps.
Dynamic Training
The basis for this technique is moving weights at the fastest speed possible. It creates an explosive workout session. It is recommended for one day in a week. However, little weights are used in here so as to enhance the swiftness of the movements. In each repetition, the bar is pushed up with maximum force despite the fact that a light weight is being lifted. In other words, the key point is to focus on the speed of the bar.
Bands and Chains training
The chains are meant to increase the resistance when the weight is above the body builder. The chain is fixed onto the floor as the bar rests. As with the bands, they give minimal resistance when the bar is lowered and are fixed at a firm object on the ground and around the ends of barbell machine.
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