A popular exercise for pumping pectoral muscles is bench press. Over time, athletes increase the workload and there comes a time when the athlete becomes physically prepared for training with more weight. To properly perform a heavy bench press, you need to follow certain tips.
Set
Before you switch to a heavy weight, warm up your muscles well. Before taking the bar, do an intense warm-up. Otherwise, you expose yourself to injuries.
Do not do heavy press more than twice a week. The result does not depend on the frequency of performing the exercises. Muscles need rest, they must have time to recover. Excessive load can not only negatively affect the quality of subsequent workouts, but also cause muscle rupture.
Limit yourself to four approaches.
The number of repetitions is carried out in descending order. Limit yourself to 10 lifts on the first approach, use light weight. The second time, perform the exercise eight times, but increase the weight by 20%. Then increase the load so that it is 80% of the mass that you can lift with difficulty once. In the third approach, perform six repetitions. The fourth approach is to use a weight that you can not lift yourself. To do this, you will need the support of a partner. This exercise is performed no more than five times.
Be sure to develop your endurance. Even if you want to pump only a certain group of muscles, do not forget about the full training of the body. Once a week, dilute the heavy exercises on the muscles of the chest with push-ups or pull-ups on the bars. Do not forget about cardio workouts.
Subtleties when performing a heavy press
Correctly take the starting position. Press your feet to the floor, check that your shoulders come into contact with the bench. Bend the back in an arc, this will help to more easily squeeze the heavy weight and correctly distribute the load.
Try to take the handle as wide as possible. The wider the socket, the better the muscles of the chest will be pumped.
Keep your hands outstretched, squeeze the bar as hard as possible. This will help you perform the movements as powerfully as possible.
Check that your elbows create an angle of 45 degrees. It is this position of the hands that will help to correctly distribute the load and pump not only the muscles of the chest, but also the back.
Initially, train with a partner.
Approach carrying out a heavy bench press responsibly. Take into account all the tips to minimize the risk of injury. Good luck !
Fitness and health 