The bench press is considered one of business cards of any athlete, it is included into the program of competitions of powerlifters, and in Europe there are even separate competitions in the bench press. Usually beginners have no problems with increase in weight of the post in the bench press. However, sooner or later stagnation in results begins at all.
If the athlete for months or years presses the same weight without any hopes for progress, it can be result of overfatigue, overtraining, accustoming of the organism to loadings or weakness of ligaments and sinews. Sometimes, that the athlete just incorrectly carries out the press, or just neglects auxiliary exercises.
Overfatigue
Many "purposeful" athletes literally exhaust themselves trainings in hope to quicker win championship titles. In fact at big loadings it is more important to human body to be restored fully, than to be loaded fully. Try to arrange to yourself having rummaged in trainings about a month. Don't worry, sportswear will quickly be restored. After the holiday try to change the schedule of trainings. If before trained three times a week, try to be engaged 2 or even 1 time. Or to use split systems: at each training to load 1-2 groups of muscles. Try to increase rest between approaches.
For strengthening of sheaves it is necessary to perform isometric or static exercises periodically. For example, in the bench press execute partial vyzhy posts and you hold the apparatus the maximum time in the bent hand. Or during push-ups from the floor to hold the lying support on the bent hands as bigger time is possible. Isometric and static exercises load, generally sheaves and sinews. Therefore they can be carried out in days, free from trainings.
Bench press
At high loadings the correct pose can help the athlete to take much bigger weight, than usually. Check whether correctly you perform exercise. The signature stamp of the post has to be at the level of eyes. Put feet of legs on the floor as it is possible closer to the bench. Cramp shovels together, take away a little back and densely press to the bench. Strain muscles of the torso, slightly bend the back, raise the breast and develop. The deflection in the back shouldn't be too big, otherwise the risk increases to injure the waist. Bending the back, any athlete is capable to increase the results approximately by 20%. Grabbing the post, surely clasp the signature stamp with fingers. The grip has to be rigid, the post to lie in palms is closer to wrists. Straighten wrists, and you discipline brushes fixed. If the athlete has long hands, strong pectoral muscles, but weak front deltas or tricepses, his grip has to be wider, and to watch elbows outside. With short hands, weak pectoral muscles, but strong deltas or tricepses use more narrow grip, you hold elbows at the case. Always you ask the workmate to remove the post. As soon as you record the grip, at once begin exercise, without being late too long. Lower the post so that the signature stamp in the lower situation was at the level of nipples. At contact of the signature stamp of the breast detain him for the second and begin the movement up. Don't assume that the post sprung about the breast. It is the chiting, it is forbidden at competitions and threatens with the trauma at trainings. Try to lift the post with breath holding. Lower the post on the breath, then hold the breath, make vyzhy and exhale. Such technology of control of breath gives physiological support to the organism when overcoming the critical point. Besides, in increase in the press the additional exercises developing force of the deltas and tricepses too helping to lift heavier of weight often help.