利用者:MarianaDanley992
出典: くみこみックス
Bench Press Workout - For men who want to learn how to increase their bench presses, it is vital to observe an effective and proper regimen, with all the specific goal of strengthening the pectorals, triceps, biceps and also the muscles of the shoulders as well as the upper back.
The best way to accomplish this goal is by pursuing the principle of "muscle confusion". In muscle confusion, you perform reps of varying amounts per set otherwise you perform more or less takes hold a workout. You can also very your exercises each day or lift big names one day and then light weights on other days. The reason for this is that you want to prevent your body from reaching a plateau using a rigid workout. Because you vary the styles and weights that you perform or use respectively in your workouts, the muscles become stronger as well as the training regimen as a whole becomes more efficient, enabling you to bench press more.
Allow us to take a look at a sample regimen that employs the principle of muscle confusion. If you're doing it only once per week, vary your reps, sets and weights each week. For Week 1, bench a barbell using a weight of 140 pounds 12 times for 3 sets. For Week 2, bench 160 pounds 6 times for 5 sets. For Week 3, drop the body weight down to 150 pounds, but do 10 reps for 3 sets.
Bench Press Workout - In your muscle confusion regime, you ought to perform a "Maxing Out" (or more formally known as "Train To Failure") workout at least once a month. The way to try this workout is by getting started with a weight which is heavier than what you're accustomed to lifting. After 1 to 2 reps, take a short remainder of 30 seconds to 1½ minutes. Add 10 pounds for every successive repetition unless you reach the point whenever you cannot lift the weight anymore. When doing a maxing out regime, make certain you have a gym buddy or a spotter who can grab the body weight when you can no longer push it.
For individuals who do bench presses twice or maybe more a week, you can plan your regimen in another way. Let us say you bench on Tuesdays and Thursdays, that you can do maxing out training on Tuesday and do speed repetitions on Thursdays. Or speed rep on Weeks One and three and then max from Weeks 2 and 4. Make sure that you squeeze in a day of traditional bench presses in your schedule.
Bench Press Workout - To explain what speed repetitions are, they are exercises that are often called "explosive bench presses". To do this, make use of a weight that is 40 to 45 percent lesser compared to heaviest (or the maximum) weight that you are capable of lifting. The proper way to do speed reps is simply by slowly lowering the weight to just a few inches above your chest and then pushing it upward explosively as hard so when fast as you can can. Do 10 to 12 reps for 3 sets. Speed reps help stimulate fast twitch muscle fiber growth so you are able to bench more.
Regardless of how great a the flat bench press regimen is, don't forget to allot days of rest so your body can recover. Understand that it is during sleep and rest that new muscle growth occurs. Should you grow more stronger muscle groups, you are sure to increase your bench press in no time at all.
