Basics and tasks of training
Bench press is an exercise that everyone loves. Well, or almost everything. But, that’s right to carry it know how to read a few. So we’ll start with the very foundations: the correct technique of performing bench press.
Immediately emphasize: we will talk about the “hopeless” press bench, that is, about that which is performed without special equipment. “Equip” is the lot of high-level athletes, our task is just to learn how to squeeze more.
First, you have to decide: whether you want to compete in the bench or just try to improve your result and, in accordance with this, build a strategy.
Secondly, you need to find a bench for bench press, which is right for you: it’s unlikely that you will be able to press on an uncomfortable bench normally. The bench should not be too narrow, otherwise you will roll off of it, but not too wide. The technique of bench press is described in great detail in the article “Classic” bench bench press. Which is under the heading “Exercise of the number”. I only remind you that it is worthwhile to master the correct technique with an empty bar.
Mastered – move on. At first everything will be quite simple, but at some point you will notice that it’s hard for you (if at all possible) to overcome a point that is approximately in the middle of the amplitude of the movement. This point is called “dead”, and how to learn to overcome it, we’ll talk a little lower.
In the meantime, we proceed to such an issue as
Planning the mesocycle
It is necessary to plan a mesocycle lasting at least 6 weeks, but better at 12. In mesocycle, three periods should be distinguished: basic, preparatory and pre-competition (for those who do not plan to enter the bench, let’s call this period control – it will serve to verify , What you managed to achieve).
In the base period, the bench press is given two days a week:
During preparatory period per week, it is worthwhile to allocate at least three bench workouts: the main exercise on the first of these is the classic bench press, on the second – the bench press bench with a narrow grip, on the third one – such a specific exercise as a press or bench press.
It is also possible to introduce an exercise such as bench press or shock absorbers into the training program. True, not all gyms have them, but if you are, you are lucky – this equipment will help you increase your strengths. And we’ll talk about one more purpose of shock absorbers below.
It is worth remembering that before you start to press with chains, you must master at least the elementary skills of bench press, to develop the right technique. Another important point: you will definitely need an insurer. In a press with chains, the weight of the rod is minimal at the bottom point of the trajectory of motion, and as the projectile moves upward, it becomes more and more.
To hurry slowly
If we talk about the working scales, then you have to start harvesting from the weights, which are 75-85 percent of your one-time maximum.
Just note: from your high, and not from the result that you want to shake. Do not chase the big scales: if the weight of the bar is greater than that which you can overpower, then, firstly, you can not harvest in the right technique, but will wriggle on the bench like a worm. And secondly, the risk of injury increases dramatically, especially if you work without a coach or partner that can insure you. In the fall of the bar on his chest or – God forbid – on the neck, even from a not very high altitude, there is absolutely nothing pleasant.
In addition, a large weight initiates a re-bounce in the lower back, and this can also be fraught with serious injury. Let us touch on such an issue as the number of sets and repetitions. You should get 5-6 sets of 3-4 repetitions in each of them. Subsequently, the weight of the projectile can be increased to 85% of your one-time maximum. It is in the range of 75-85% that all work in the basic and preparatory periods should be conducted.
The hardest should be the first day after rest – you perform 5 sets of 3 repetitions each with a weight of 80-85% of your one-time maximum. After that, you can perform some light ancillary exercise, for example, bench press with a narrow grip (4 sets of 4 repetitions, weight – 60% RM). On the remaining days, you do not exceed the threshold in the benchmark at 75% of the RM, usually performing 4 sets of 4 repetitions in each of them.
In this period, work is already done with submaximal and maximum weights – from 90% of your one-time maximum and above.
It should be remembered that working with such weights is a huge stress for the body, therefore the duration of the pre-contest period should not exceed 3-4 weeks, and after it the body needs to provide at least a two-week rest, during which the working weights are very substantial Decrease.
In the pre-contest period, you will perform 4-5 approaches for 2-3 repetitions in each of them. During this period of time, all auxiliary exercises are reduced to an absolute minimum, and the main emphasis is on the competitive movement. Sometimes you can do “penetration” to 95 percent weight: 2-3 sets of 1-2 repetitions in each of them.
What is dog training and how to train it?
As I said, the most important thing in bench press is the ability to overcome the “dead” point. To train this skill, use such an exercise, as a dozhim or bench press. The bar can be of different heights – from 5 to 20 centimeters, as a matter of fact, you also need to train with bars of different heights. It is worth remembering the rule: the higher the height of the bar, the greater the weight of the bar should be. Ideally, you have to carry out dozhima with a weight that is 10-20 kg higher than your working weight.
Auxiliary exercises and techniques
In addition to the bench press, a narrow grip, a press on the incline bench and push-ups on the bars, auxiliary exercises include exercises with dumbbell presses and dilutions on a horizontal or inclined bench.
These exercises are especially useful in the event that you lack muscle mass. In addition, dumbbells help to strengthen the muscles that work in the phase of rod failure from the chest. Very good technique for increasing the strength results, the development of muscle stabilizers, are “negatives” or “inferior to press.
Press the dumbbells at an angle of 45 degrees. In particular, this technique is suitable for those athletes who do not use in the case of bench press. Performed with a barbell, the weight that exceeds 90% of your one-time maximum.
It is believed that to some it benefits, mostly to those who are not psychologically confident. Afraid of a heavy barbell. However, recently it has been increasingly rejected by it. It is too traumatic, it overloads the joints, ligaments, and the nervous system.
If we are talking about training ligaments, then a good solution can be the performance of presses with a heavy barbell in the power frame in a very short amplitude.
In the press, a very large load falls on the triceps and the anterior beam of the deltoid muscle. It is the weakness of these muscles and explains that the athlete can not evenly hold the bar along the entire trajectory of motion.
To the bar did not “walk”
Often you can see how the bar lying on the bench for bench presses is skewed, “walks” in all directions. To avoid this mistake, which not only does not allow you to compete in competitions. But is potentially traumatic, there is such a wonderful exercise as bench press with shock absorbers.
Shock absorbers can be bought in almost any store that sells sports goods, there are many offers on the Internet. You need to buy shock absorbers of different rigidity, start with the softest and gradually increase the rigidity. One end of the shock absorber is fixed to the floor with pancakes from the bar. The second end is put on the sleeve – on the bar of the bar on its sides.