How to increase the bench press by 20 kg per month?

2024 Author: Arianna Cook | [email protected]. Last modified: 2023-12-17 14:23

If your goal is to conquer weights in the bench press? Then be sure to check out the training methodology, which will increase your current performance by 20 kg. In powerlifting, one of the competitive exercises is the bench press. Many athletes would like to increase their athletic performance on a regular basis. Today we will talk about how to increase the bench press by 20 kg per month, using a very effective training method.

Before moving on to discussing the training methodology itself, you should talk about the exercise itself, or rather, some of the subtleties that will help you improve your personal performance. Let's start with the grip width, as this is a highly debated topic. As many athletes know, the grip can be medium narrow and wide.

Now you are faced with the task of choosing the best one for yourself, for which you should perform a small exercise. Sit on the floor and get into a comfortable position for you to press. Ask a friend to measure the distance between your hands. This will be your optimal grip, which should be used in the future. You may think that this is not a scientific approach, but your body knows better how it will be comfortable doing the bench press.

The second secret is the direction of the movement. Most often, athletes squeeze the sports equipment straight and up. However, if you look at professional powerlifters, they perform this movement differently - up and at a slight angle to the head.

And the last nuance of doing the bench press is arching the back. Of course, this allows you to use more working weight, but this is only due to a reduction in the distance between the chest and the sports equipment. But this will not affect the increase in power indicators in any way. In turn, you need to develop strength to progress.

Bench training technique

Diagram of the muscles involved when performing the bench press

It should be said right away that training according to this technique should be carried out only after performing warm-up sets. It is better to start with an empty bar, slowly performing 5 to 6 repetitions. Then do 3 to 4 more low-weight reps for 4 sets. After a three minute pause, you can start the workout directly.

The technique was created to develop the muscles of the whole body and you do not need to make serious adjustments to the training program. The methodology is based on the principle of "push-pull", which implies the simultaneous training on one day of all the muscles performing pushing movements, and on the other - pulling. The first group includes the muscles of the chest, shoulder girdle and triceps. The back and biceps belong to the second group, as do the legs. This is due to the fact that the duration of the training of the back and biceps is shorter in comparison with the group of pushing muscles. Legs should be trained once a week. The leg muscles are large and difficult to train, requiring a lot of energy. If you train your legs more often, then you may not achieve the desired result in the bench press.

Most training systems involve maximizing muscle stress, followed by rest to rebuild the body. The technique described today is based on a gradual increase in working weight. You do not have to increase the weight in each lesson, but you need to do it gradually, thereby creating a more real increase in strength and muscle mass. At the first stage, this technique involves a two-day split, and you have no choice. The training schedule is strictly compiled and must be followed. Unless, of course, you want to achieve your goal in the bench press.

The training program is quite simple. Basic exercises should be performed on each muscle group. At the same time, there will be auxiliary exercises for the development of the back, deltas, biceps and triceps. Also, do not increase the load on your own and follow the recommendations. Otherwise, it can lead to overtraining, but it is better that the muscles are slightly undertrained. At the same time, you should not be afraid that you will lose muscle volume or power indicators will decrease.

On the contrary, they will increase after the transition to normal training. When training breasts, there will be some nuances, which we will talk about later. For example, in one lesson, you need to do three sets of 1, 2 and 3 repetitions, and in the other - 4, 5 and 6 repetitions.

If you haven't done sets with less than four repetitions before, now you are going to do it. Such approaches lead to an increase in strength indicators, and this is exactly what we are trying to achieve.

The same can be said about the intensity of the classes. When performing sets with a small number of repetitions, you need to work with almost maximum weights, which also increases the intensity of the exercise. You should remember that the closer the working weight is to the repetition maximum, the higher the training intensity will be. At the same time, the volume of muscles will not increase so quickly, but the strength indicators will grow perfectly.

In addition to the fact that once a week there will be a leg training, it will be necessary to somewhat reduce the load on the shoulder girdle. The training program includes several types of overhead presses and the front deltas do not need further load. Shoulder girdle training is given on Monday and Friday.

On the first day of training, swinging movements with dumbbells to the sides should be performed, and on the second day, the muscles that rotate the shoulder joint will develop. To improve bench press performance, you must have strong shoulder joints. Each training session will last about an hour. Its duration should not be increased. And now about the exercises themselves.