It's no secret that thanks to special equipment, you can significantly increase power performance. Learn how to choose and wear a bench press jersey. Powerlifting equipment is essential. Through its use, athletes can improve their athletic performance. Today we're going to talk about how to put on a bench press jersey.
How do I prepare my bench press jersey?
Before moving on to the main topic of today's article, you should give some advice on choosing this type of sports equipment. Nobody wants to buy a product, and then think about how long it can last, whether "arrows" will go on the T-shirt, etc.
Many athletes choose a jersey one size smaller than necessary. If you did so, then you should not immediately put it on yourself, but ask one of the visitors of the hall to do this, for whom the T-shirt will fit. Almost any athlete will not mind trying on this equipment. At the same time, have him perform several approaches with a working weight. This is necessary so that the shirt stretches slightly, and you feel comfortable in it in the future.
It is also recommended to warm it up a little on the battery before putting on the shirt. This will make the material more elastic and the shirt will be much easier to put on. After that, you can try it on and continue the so-called "live". This means that you should not immediately rush to the sports equipment and squeeze it out. Just walk around, wave your hands so that the shirt fits snugly around your body. You can also ask your comrades to cover it from the back and sides.
It is best to "squeeze" only the purchased T-shirt to do in the next lesson after trying on. To do this, warm up the shirt again and you can proceed to the final "squeeze". Do not lower the sports equipment directly onto your chest, as the shirt may not hold up. The reason for this lies not in the low quality of the equipment, but in its features.
Now we will describe a detailed scheme of "pressing" for athletes, whose working weight in the bench press is equal to 180 kilograms. Directly about how to properly put on a bench press shirt, we will tell you below.
- First you need to warm up well.
- Set the weight on the sports equipment to 70 kilograms, but do not wear the jersey yet. With the above weight, do 5 to 6 reps.
- Increase the weight to 100 kilograms and again do 4-5 reps without the shirt.
- Now you can put on a T-shirt and bench press with the same 100 kilograms. In this case, the movement should not be with full amplitude, but only pressures. Do about 5 reps in this mode.
- Tighten the shirt and increase the weight by 20 kilograms. Do about 4 reps with half the amplitude.
- Tighten the equipment again and increase the weight to 140 kilograms. Do 2-3 reps again, and tighten the shirt.
- Having increased the weight to 160 kilograms, you need to perform one repetition with an increased amplitude. At the same time, listen to how the material of the equipment reacts to the load. If you hear a crunch, then you should reduce the amplitude.
It is also necessary to say that when you "squeeze" the shirt, then you need the help of a friend in the safety net. If everything went well, then the first "live" was successfully completed. In the next two or even three workouts, it is better not to lower the sports equipment on the chest. This will allow the shirt to stretch well and get used to your body. This only applies to jerseys that are one size smaller than the required size. If the purchased equipment matches the size, then you can safely lower the bar to your chest. During the "pressing", you should carefully listen to the shirt. Everything is very simple here, the better it is "squeezed", the more it will be able to serve.
How to wear a bench shirt?
Athletes have come up with a huge number of ways how to properly wear a bench press shirt. Probably, each hall today has its own "proprietary" way. Today we will tell you about one. It should be said right away that putting on the T-shirt will require the help of a friend with strong hands.
Sit on a bench press and grab the bar of the equipment with your hands. Insert your arms into the sleeves so that they are fully wrapped around your arms. After that, you will need outside help.
When putting on the sleeves, make sure that the seams of the equipment are located correctly, on the inside of the biceps. It should also be remembered that they must be symmetrical. Otherwise, the shirt will be skewed. When you have finished with the sleeves, your assistant should come up from behind and help tighten the collar. At this point, you can get off the bench. The friend should straighten the shirt and tighten it. This must be done from the back first. Approximately in the middle of the outfit, it must be assembled into an "accordion", for which it should then be pulled down. In this case, the movements should be sharp. Then a similar operation is performed from the sides. It must be said that at the moment when a friend pulls the shirt down, you must help him by making movements with your hands. Imagine that you need to climb up.
When the shirt is already partially on you, begin to tighten the collar. Here again you should start from the back. A friend must pull the jersey at the same time by the "accordion" on the back and by the collar. After that, do a similar operation from the front. Likewise, you have to tighten the equipment after each completed set.
The comrade who volunteered to help you in advance should wrap the phalanxes of the fingers with a plaster. The fabric of the shirt is quite tough, and if you don't do this, you can easily damage the skin. Of course, you can buy special gloves for putting on a T-shirt, but a patch will be enough. When you need to take off your shirt, you already have to ask for help from two partners. They should fit on the edges away from you and grab the sides of the shirt. After that, you should pull the shirt up, and you need to squat to help your comrades.
That's all I wanted to say on the topic of how to properly wear a bench press shirt.
You can visually familiarize yourself with the instructions for putting on a bench press shirt in this video:
