get ready to bench press!
Since working out, have you noticed other people's pecs from time to time?
Did you start a new bench press on Monday, international chest exercise day? Coming to the bench press, this is something that almost every enthusiast does. Is the barbell bench press the only thing you can do for your chest?
Big weights! High reps! Constantly working upwards, but never training to where you want to be. Training is about recognizing yourself and finding out which difficult points are hard to break through, and the way to do that is below.
pectoral muscles
the reason some muscle groups fall behind others is often a lack of training frequency and detail. This rarely happens with the chest.
Most guys don't miss the bench press when they go to the gym, but very few of them build impressive pecs. If this is the case for you, here are 3 strategies to help you improve.
gantry rope chest clamps
strategy 1: Emphasize the bottom range of motion
many guys deliberately avoid the bottom range of the range of motion when working the chest, even making excuses like protecting the shoulders or maintaining constant tension. But the real reason is that the bottom range of motion is the most difficult and avoiding it allows for a greater load to be used.
To fully develop your pecs, don't neglect the bottom range of the movement and emphasize it with specific movements and techniques.
pectoral muscles
1. Lowest point position bench press
to perform this movement, you need to be in a deep squat rack with two safety racks, the lower one at chest level and the higher one 15-20 cm higher in front of your chest.
Push the barbell into the higher safety rack and maintain control for 3-5 seconds. Instead of just doing the movement to push the barbell up, contract the pecs throughout, completing 5-10 reps.
lowest point position bench press
2. Arch barbell bench presses
the arch barbell has a 2–4-inch curve in the center to increase the range of motion of the bench press. Like the guillotine bench press, complete 8-15 reps.
bow barbell bench press
3. Guillotine bench press
with a wider grip and open elbows, the barbell is lowered towards the neck rather than the chest position. This movement gives a great extension to the chest. This movement is not a heavy weight movement. Complete 8-15 reps, using a lighter weight than the normal bench press.
guillotine bench press
4. 1 and 1/4 bench press
lower the barbell to the pecs, push the barbell to a height of 1/4, then lower the barbell to the pecs again and push to the highest point, this equals one movement.
Using the 1 and 1/4 technique increases the time the muscle is under tension and the amount of training at the lowest point position, which is also the weakest point. This can be performed with a barbell or dumbbell, or on an upward incline bench, flat bench or downward incline bench.
This movement uses the same concepts and movements as the bench press.
barbell bench press
5. Lowest stage 3/4 flying bird
this movement is like a standard flying bird with the first 1/4 of the range given cut off. Use a smooth and controlled rhythm: 2 seconds down, 2 seconds clip up or 3 seconds down, 3 seconds clip up. This movement puts a lot of tension on the pecs throughout.
dumbbell flying bird
strategy 2: Priorities the upper incline bench presses
the pectoralis major has two heads, the head of the sternum and the head of the clavicle; the head of the clavicle is often referred to as the "Upper pectoralis".
The barbell bench press is the way to go if you want to develop your pecs like a powerlifter. It is a good exercise for the pectoral muscles. However, if you want to strengthen the upper pecs, you will need to do more than just the upper incline bench press to train the clavicular head. Here, do 12 sets of bench presses.
pecs
sets 1-4: 15 degree upper incline barbell bench press with chain, 4 sets of 8-12 reps each
when the barbell is on the chest, the chain will hang down on the floor, relieving the weight at the weakest position; when pushing up, the chain will be pushed off the floor, making the load maximum at the strongest position.
By accelerating the push up during the push up phase, this technique generates a lot of muscle tension. This can also be done with the flat barbell bench press.
low angle upward incline chain barbell bench press
sets of 5-8: 30-degree rack upward incline barbell bench press, 4 sets of 6-8 reps
place the safety rack on the power rack with the safety rack in the lowest position for the bench press. Start each movement from a complete standstill and stay on the rack for 3-4 seconds before each movement.
This technique reduces the amount of elasticity used in the push up and is a good way to build 'starting strength'.
upper incline barbell bench press
sets 9-12: 45-degree incline bench press, 4 sets of 4-6 reps
there's nothing special about this one. Perform this workout for 4 weeks in a row and there should be a very long-term improvement in upper incline bench press strength and development of the upper pecs.
45-degree upward incline dumbbell bench press
strategy 3: Use arm curls, lower incline bench presses and dumbbell flies to form a triple set
pals with weak pecs will say that it's hard to feel the pecs firing in the movements they do. Then this exercise will solve that problem.
The arm flexors are performed with the body leaning slightly forward to emphasize the chest power. The body upright trains the triceps more, but in this exercise, we are training the pecs. For the lower incline bench press, use a wider grip with a slight elbow spread. For dumbbell flies, use a flat bench and a rotated forward grip to emphasize full extension of the pecs.
incline double bar arm curls
do 10-12 reps of each movement with no rest between movements. Switch quickly between movements and rest for 2 minutes after doing the dumbbell flies. Repeat for 3-4 sets of 3 combined sets.
pecs
with every strategy designed to make you feel the power of your pecs, you're sure to feel more like never before after your workout. If you want to pursue muscular pecs, the masters are using them and you can do the same.