The bench press is the excellent indicator of force, when it comes to physical training. For this reason the people who are engaged in gyms usually pay special attention to this part of the physical development. If you want to improve such indicator as the bench press, then follow advice of this article.
1. Remember the main rule of the press: to manage to lift big weight, it is necessary all the time to seek to lift the bigger weight. Powerlifters when prepare for competitions are guided by this rule, this parameter is very important for them.
2. Competently choose the weight which needs to be put. Weight has to depend on the level of your physical training, mainly. In case you the beginner, pay more attention to your general physical shape. Choose for this purpose small and moderate weight. If you can brag of average or advanced level of training, then you need to calculate 1 MT for calculation of operating weight.
3. Define 1 MT. 1 MT is one maximum rise. To learn 1 MT, before it have properly a rest and gain strength. Ideally you shouldn't train before it within two days. Find the partner who will help you.
4. Before definition of 1 MT do easy warm-up – at first warm up within several minutes on the racetrack or the exercise bike, warm up joints.
5. Make two-three approaches as warm-up. Carry out them with full range. The first approach is eight repetitions, weight has to be 50% of estimated maximum weight. The second approach – five repetitions, weight – 75% of the estimated maximum. The third approach – 85% of estimated weight and two-three repetitions. Between approaches have a rest within two-three minutes.
6. Now begin to define 1 MT. Execute approach. If weight was easier, than you assumed, then have a rest several minutes and try with the big weight. In case it doesn't turn out to take this weight from you, wait some more minutes and make approach with the smaller weight.
7. You can define 1 MT and by the special table. Choose that weight which you can take 2 - 5 time in a row. Knowing 1 MT, you will be able to correct the program of trainings so that it was more effective. You don't carry out the testing procedure of 1 MT more often than once a month.
8. To improve the bench press, perform the exercises developing such groups of muscles as shoulders and tricepses. Develop them power simulators and exercises with free scales. Successful to you trainings and excellent bench press!