By the time the holiday is about to end, having eaten and drunk a lot, and slept enough, wouldn't it be great? Next, we will start training again, of course, starting with the initial training, everyone will start with the chest muscles. And barbell bench press is one of the exercises that most people will come into contact with. Next, I will share some insights on various bench press exercises!

Barbell Bench Press

Just like other exercises, the correct technique and solid skills are the only requirements for success. To achieve the effect of bench press training, you also need to build a correct training structure.

Warm-up

Don't ignore the warm-up, and ultimately you can't perform at your best or get injured. For warm-up, just use the barbell for two sets of 15 reps, then increase 1RM by 25% and repeat 12-15 times. This will stimulate blood circulation, heat up the muscles, and prepare them for training. You will perform maximal fatigue of the chest muscles in incremental weight training.

Training Points

Start the first training set, choose a weight that can be completed with good posture for 12 reps, then increase 10kg as the second set for 10 reps. 10kg is not fixed, it can be 5kg or 7.5kg, depending on the individual.

Increase the weight, this weight should be able to be done 8 times, and then increase the weight to do 6 times.

Then try to increase the weight, do 4 times.

Finally, try to add a weight that can only be done once. You can call a friend to assist in training, because you have already done a lot of training before, at this time, strength is not the best state, you need to protect and assist yourself in training.

Every 2 sets of rest time should not exceed 2 minutes.

Incline Barbell Bench Press

I can't adapt to barbell incline bench press, so I will use dumbbells instead. Although barbell and dumbbell are inherently different, adjusting them is no different.

Incline Barbell Bench Press is another key exercise for thickening the chest muscles. After completing the flat barbell bench press incremental set, the chest muscles will be very fatigued, which will limit the weight you can lift in incline barbell bench press, so reduce the weight.

Choose about 70% of the usual weight, complete 5 sets of 6-8 reps, with 2 minutes of rest between sets. Focus on perfecting the exercise posture, and in the movement phase, the movement should be slow, but in the concentric phase, the movement should have an explosion. Do not use the weight to help move, do not rely on other muscles to move the weight.

Dumbbell Flyes

I especially like this exercise, but I found that everyone's exercise posture is slightly different. How to do it, let's see if I'm right!

Dumbbell Flyes uses a curved movement pattern, not like barbell bench press, which is straight up and down. Dumbbell Flyes should be used to balance heavy barbell bench press. It is important to balance heavy weight with dumbbells.

Dumbbell Flyes mainly target the chest and shoulders, while also allowing the back muscles and biceps to participate, stabilizing the muscles. Doing dumbbell flyes will help maximize the contraction of the chest muscles and increase the muscle lines of the chest area, strengthen the shoulders, and allow the shoulders to withstand heavy weight exercises. It is also important to have the correct form.

Training Points

First, set the bench slightly inclined, then hold a dumbbell in each hand. Lift the dumbbells, lift them straight over the body, lock the arms. Take a deep breath and lower the dumbbells until you feel a strong pump in the chest. Push the dumbbells up and contract the peak position. At least twice as long as the upward movement, lower the dumbbells. Do not use other muscles to help move the weight.

Barbell Close-Grip Bench Press

Let's return to the barbell to talk about the training insights of close-grip barbell bench press. Close-grip barbell bench press is a key exercise for improving upper body strength and athletic ability. The distance between the hands on the barbell affects the way the muscles work, so this time you need to narrow the distance between your hands to stimulate the inner chest, and also let the triceps participate more.

Training Points

Lie flat on the bench, use a narrow distance to lift the barbell, straighten the barbell over the body, lock the arms. Breathe in and lower the barbell until you feel a strong pump in the chest. Push the barbell up and contract the peak position. At least twice as long as the upward movement, lower the barbell. Do not use other muscles to help move the weight.

Rope Flyes

Rope Flyes are similar to dumbbell flyes, but they have different effects. Throughout the entire movement process, the rope helps maintain constant tension in the chest, while allowing the hands to cross, increasing the tension in the inner chest. When doing rope flyes, the height of the pulley determines the angle of the pulling force, so by adjusting the height, you can shift the point of stimulation of the muscles to different parts of the chest.

Use rope flyes as the final exercise for chest training to further fatigue the chest muscles. If you have exerted all your efforts in 4 movements, your chest will burn at this time, so maintain a relatively light weight in this movement. Do not use other muscles to help move the weight.

Training Points

You must let the pulley be pulled enough, so you can pull the rope from the top. Between the two pulleys, lie on the flat bench, with both feet kept on the ground. Palms up, grab each handle, stretch your arms, with elbows slightly bent, ensuring that the arms are parallel to the ground. Start with a semicircular trajectory in front of the body, until both hands meet at the top of the movement, then return before the peak contraction for 1 second, and really pay attention to the bottom of the movement squeeze. Do not make flyes like barbell bench press, do not use other muscles to help move the weight.

Summary

In general, amateur enthusiasts may do 3-4 exercises, I also suggest choosing 4 exercises yesterday, this is basically a thorough training. So, don't do 5 exercises. Remember, you are to thicken the muscles by thickening the muscles, and to increase the dimensions by increasing the dimensions. Okay, this period of chest muscle training sharing is over, I hope these knowledge can help you!