How to do bench press strength training?

There are many types of strength training, such as lower limb strength training, bench press strength training and so on. Among them, relatively few people do bench press strength training, so many people are not clear about how to train bench press strength. In fact, it is not difficult to train bench press strength. Just follow the several methods introduced by the editor below. I believe everyone will be able to successfully train bench press strength and achieve the effect of being strong and powerful.

First, warm-up exercises - move your shoulders, elbows, and wrist joints, do a set of ten. b. Do arm curls. You can do this while standing or sitting, holding the dumbbells with your hands forward and backward. The upper arms must be pressed against the armpits, and the force of the contraction of the biceps should be used to bend the hands as far as possible toward the chest. The bell should not be too heavy. Do three sets of eight. C Stand up straight, hold the dumbbells in your hands, lift them up, bend backwards to the bottom, and use the strength of your triceps to lift them up. The bell should not be too heavy. Do three sets of eight.

Second, training - a weight-appropriate exercise, bench press the maximum weight you can lift, do three sets, one for each set, with one minute between sets. b. Overweight exercises, mainly bench press and clean and jerk. Add ten kilograms to your maximum push weight, lift it with the help of others, and do it for thirty seconds to one minute, set at three times. When you have trained three to six times, according to your own situation, you should bend your arms appropriately when doing the clean and jerk, and bend six times in each set. Third, nutrition - eat a full meal one to one and a half hours before practice, and don't eat too greasy meals. b Eat a 50g bag of dates after practice. c Drink a bag of high-calcium milk one hour before going to bed at night.

Fourth, rest - a meditation. After exercise, sit quietly in the gym for five to ten minutes and replenish some water. b. Lie flat on your back when sleeping at night, do not lie on your side to avoid affecting blood circulation in your arms. c Exercises should be performed every other day to give the muscles sufficient rest time. During one day of practice, you can only do warm-up exercises without training. This can increase the blood circulation rate of the muscles and help the muscles rest.

Friends who want to improve their bench press strength must be able to persist in training. If they give up halfway, they will not achieve the desired results. During the training process, everyone should know how to combine work and rest and not force themselves too much. The above suggestions are for your reference only. You may have better training methods. As long as it is a healthy and beneficial method, everyone can try it.