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How to increase bench press and overcome stagnation

increase bench

How to increase bench press and overcome stagnation?

If an athlete does not learn how to perform the exercise correctly, then in the future it will be difficult to change his technique. Another mistake may be in the wrong exercise strategy, that is, the athlete may not increase weight, or vice versa, use prohibitive weights. The strategy should be based on a systematic increase in load, both in the number of approaches and in the weight of the projectile. For example, very often professionals include in their training supersets, where muscle antagonists participate.

The powerlifter bench press strategy can be structured as follows:

increase bench press

50% - 12 times - warm-up weight;

65% - 10 times - transition weight;

80-85% - 8 times - working weight;

bench press overcome

90% - 6 times - working weight;

105-110% - weight to increase strength - 1 time.

80% - reps to failure with a margin of 1-2 lifts.

Uniform development of all muscles Even if an athlete began his sports activity with basic exercises, all the same, there are muscles that have not received proper development and it is they that can impede progress. Regarding the bench press, the latissimus thoracic muscles, triceps, shoulders, and latissimus dorsi play the main role here. Performing exercises, you can vary the work of your muscles, using different grip. For example, by narrowing the grip of the neck, you increase the load on the triceps, spreading your arms wider, the load on the pectoral muscles increases. It is worth noting that such a technique can only compensate for the backwardness of a particular muscle. For the real effect, it is worth focusing on the lagging muscles, forming separate exercises for them..

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