How much bank do you set?
This is one of those regular questions among fitness students. You are almost always asked if you go to the gym regularly. The classic barbell press has always been one of the most glamorous lifts in the gym and is one of the best ways to give your breasts size, strength and power. It's a movement that you also know by nature, a more loaded version of the exercise you've learned as a younger, the pushup.
But boy, can it be frustrating? If you have gone to the gym for a while, there is a good chance that you will hit a so-called "plateau" and your bench press weight will no longer increase. That happened to me a few years ago, and I'll be honest: it was annoying. I thought I did everything I needed to build a big bench press, but my weights did not increase.
The Problem: I thought the answer to squeezing my bench press would be more bench press, and that was not the case, we could get lost and put massive repeats of bench presses into our programs, expecting us to get through it with plateaus, but that's very rarely the key: sometimes other exercises are used to strengthen the muscle groups to push up the bench press.
So, if you do not have to worry about your plateau, I'll overthrow you with the moves that moved me out of my bench press.
Things to Notice
First an Anatomy Lesson for the Breast
Your true breast potential starts with understanding the muscle itself. Your pectoral muscle has two heads, the sterna head and clavicle. The star-shaped head is the fleshy part of the breast, which we all associate with a large breast. Both heads are inserted into the intertubercular groove of the humerus (near the shoulder).
Things are different for every head. The clavicle head is also connected to the medical collarbone. The sternal head now connects to the sphenoid and clavicle cartilage. Both heads move together to move the shoulder joint, bend it (remember to lift the arm up) and turn it inside. The clavicle head is the key to this shoulder movement.
The star head also helps with shoulder adduction. Remember to clap your hands in front of you, your elbows straight. If you pass your arm over your body, put on your shoulder. Therefore, dumbbell flying exercises are so good at recruiting this sternal head, though leaving behind the clavicle head.
If you want to move larger weights on the bench, you can not solve the problem if you do several repetitions with manageable weight. Instead, it leads to shoulder and ligament problems or even elbow problems.