Ask the fitness instructor to give me advice! ~ I am a senior three student, weighing174cm ... 78 78kg, and I am weak. A bench press can only push 55kg. ...

Want to increase the weight of bench press. First of all, we need to understand the basic movements of bench press and some common misunderstandings. First, the bench press should be held wide and where. Generally, there are two lines on the Olympic pole of the gym, as long as the outside of the palm is stuck there. Second, the bench press must touch the chest, that is, it must go to the end. Half bench press is very different from the whole process. Many people push 80KG half way 10, but they can't push a piece all the way. This is the result of cheating. Third, don't get off the bridge by bench pressing, and don't leave your legs off the ground except pushing your waist. In fact, the method of lifting the bridge is a downward inclined bench press that changes direction. Similarly, many downward inclined bench presses 120KG and standard bench presses 100KG cannot be lifted. Fourth, in the standard weightlifting competition, the bench press is to touch the chest and back, and it can only be pushed when the referee calls. However, it is not necessary to use this method in our usual training. Just touch the chest pressure normally, but be careful not to touch the chest. If you touch the chest, it will bounce.

Secondly, we need to know where the bench press force is. Bench pressing and lifting are comprehensive manifestations of upper body strength. Although bench press exercises the chest, it is not the initiative of the chest. The bench press is divided into the first half and the second half. The first half is the part that touches the chest. This part is mainly the strength of the back shoulder and the front shoulder. The first half, the lifting process after getting up, is mainly caused by three heads.

Clearly understand the movements and stress points, so it is easy to improve. Here are two plans.

1, old college 18 group bench press. The most classic scheme, excluding all kinds of complicated bench presses, consists of the simplest bench press and the inclined bench press.

Flat bench press 6 groups 10- 12.

6 groups 10- 12 incline upward and bench press.

Flat bench press 6 groups 10- 12.

This kind of bench press training is very helpful to break through the platform period of bench press. At that time, when it stopped at 100KG, 18 sets of bench presses were used to play the platform stage and push it to a higher level.

2. The second scheme.

Flat bench press group 4 10+2+ stop+dumbbell flat bench press group 4 12 There is no rest between the flat and the dumbbell.

Up-tilt bench press group 4 10+2+ stop+dumbbell up-tilt bench press group 4 12 There is no rest between up-tilt and dumbbell.

There is no rest between the downward tilt and dumbbells in the downward tilt bench press group 4 12+ dumbbell downward tilt bench press group 4 12.

This plan is to stimulate muscles to the greatest extent and is a good way to improve the basic strength of bench press. These three movements stimulate three different positions of the pectoral muscle respectively.

PS, the so-called 10+2+ stop, that is, 10+two slow bench presses, stop, means to drop to the halfway position, stop for about 5 seconds, and then push up. This method is not suitable for downward inclined bench press. PSPS, choose full grip mode for recumbent push, descend to nipple, ascend recumbent push to choose grip mode, descend to clavicle, and be sure to descend. The downward oblique bench press descends to the lower chest, and it is still full grasp.

3, bench press auxiliary action, the most golden is explosive lift, it is recommended to do it in six groups, the first group can only do six weights, the second group can only do five, and so on, the last group can only do one. This plan has a good effect on improving shoulder strength and explosive force, and it is also an essential action for the world's Hercules to prepare for war. It's just that most of them use the method of nape lifting, but that will cause too much damage to the shoulder joint, so it is not recommended.

4. Regarding the butterfly machine and birds, the way to raise the middle chest, but the butterfly machine and birds are far more powerful in shaping. Therefore, it is suggested that you can choose lightweight and do three sets of 10 standard actions. We are not bodybuilders, so there is no need to pay too much attention to the middle seam.