How to Break Through Bench Press Weight? 3 Methods to Help You Increase Your Weight
Bench press is a frequently used exercise when we train our chest muscles.Bench press can greatly help improve our upper body strength and pectoral muscle development.
Most people are most concerned about how much weight you can press during bench press training. Because the weight determines your muscle growth progress.
As strength training reaches a certain extent, bench press weight is also likely to stagnate. The weight of bench press is positively correlated with the improvement of our chest muscles.
So, what methods can we use to increase our bench press weight?
Method 1: Increase Bench Press Frequency
The simplest and most direct way to increase bench press weight isto do more bench press.As we become more proficient in bench press, our performance can be better.
A study shows: increasing the bench press training frequency by one time per week, you can increase 23% of the bench press weight.
So, we can keep the bench press training volume unchanged, and evenly distribute the bench press to each training day, instead of finishing it all in one day, so that our bench press results will be significantly improved.
If we can increase the bench press frequency at the same time, plus increase the training volume, it will be even better. In general, increasing the frequency of bench press has the benefit of improving bench press weight.
So, the author's suggestion is to start with pushing 5-9 sets per week, gradually increasing to 10-15 sets per week, which depends on our physical condition, can respond to it, and is very helpful for strength improvement.
Method 2: Try Different Sets and Reps
Adjust the rest between sets and the number of reps in each set
We can continuously adjust our bench press training volume and intensity, instead of training in a fixed set range. This can bring new stimulation to our body, which can help us break through the bottleneck, and make our body more sensitive to adaptation.
If we always train with the same type of training, our body sensitivity will easily decrease, and it will be slow to adapt to other actions. Frequent changes in the set range, also take into account the strength and muscle growth, and can also improve our body's recovery ability, so that we can deal with more complex and diverse training.
Method 3: Incorporate Appropriate Accessory Training
Incorporating appropriate accessory training can further improve our bench press results. The use of accessory training is best targeted at training the weaknesses that appear during bench press.
If our weakness is in the starting phase, then for us, the accessory training is to pause the bench press, after the barbell is lowered under us, pause for 2-3 seconds, and then quickly press it up. This way we cannot use force, also cannot use the potential of rebound, rely on the strength of the upper limbs to start.
