The scheme of increasing the press is lying. Training program to increase the press lying

Learn how to improve the bench press, raise new working weights, become stronger and do breast muscles Gladiator. Read 50 important advice!

2) Painfulness in the muscles after workout is good, but if there is pain in the process of performing the exercise, immediately stop executing it. Do not risk health, otherwise the injury can discard much steps back.

3) For the growth of power indicators, it is necessary to reduce, 3 times a week a week and no more, otherwise it will negatively affect the increase in Löj's press.

4) Do not use the old school at which the bar is lowered slightly below the solar plexus, it is dangerous for, at the bottom point of the bar, it should touch the nose of the chest in the area of \u200b\u200bthe nipples. The elbows are bred not on the sides, but fall closer to the case.

5) Do not use the simulator of Smith, in it turn off the muscle stabilizers, which are very useful in the usual legegield.

6) tormented by the question of how to improve the bench press, from time to time, use the dumbbells of Lözka, in this case, every hand is responsible for itself and eliminates the possibility, more strong hand steal part of the load in weaker, as when using the rod.

7) Do not rush to the omw with your head to the use of complex programs, change them when progress stopped and occurs the period of stagnation.

8) Do not be afraid to increase, many in my head will discourage themselves to lie under heavy weight, such as it is too much, I will not master. Believe in yourself, motivate, because very large barriers in the psychological setting.

9) In severe, use the brush belts to progress from stretching in the wrists, especially at older, it will force it from pain in wrists from constant load.

10) Training your legs, because remember when you raise the rod up, you are a big emphasis on the muscles of the legs than they will be stronger, the easier it will be performed.

11) After pressing the rod up for a second, delay it at the top, it will give the body the opportunity to prepare for the next approach and strengthen the muscles.

18) You must put little goals, be realistic, after reaching which, put a new goal, do not think that
Immediately deposit 100, 120 or 150kg.

19) Get it out to clearly see your progress, do not remember everything in my head.

20) Exercise in the simulatory halls, and not at home. Seeing how others raise more weight, the machine gun includes the spirit of rivalry and competition.

21) Do not be lazy to watch educational videos and read interesting articles about fitness and bodybuilding.

22) Each time you improve the technique of movement, learn to feel the muscle under load, there is no limit of perfection.

23) Come on training, do you already feel lethargy and fatigue?! It means that time has come to take pre-trial complexes -, amino acids ,,,

24) In order to not slip in the hands, use chalk or talc, it eliminates the possibility of trying to sweat while working, which improves grip and makes it possible to qualitatively finish the exercise.

25) If you feel not ready for training, set it aside for 1-2 days, when you are ready to lay out on the full and convince the missed.

26) To improve the lesion, turn on heavy - ,,,. They increase strength and mass and of course make it possible to raise more weight under the rod.

27) Detach enough time to relax and sleep, tired and not slept, forget about the growth of the chest muscles. For some, I will say - what is more important to you to drive on races in a computer up to 2 nights or create an athletic figure.

28) It is not necessary to always work for force in the area 1-4 of the repetition, use a variety of diagrams per 1-4 repetition, 5-10 and 12-15.

29) to accustom the body to heavy Weighs, periodically remove the barbell and keep one of yourself without bending it in the elbows, without lowering the chest. Weight at the same time 110-120% of the one-time maximum, it is necessary to hold 10-15 seconds.

30) Lift the rod quickly up, even when the weight of a big and rod goes very slowly, the impulse should burn in the head, raise the bar as fast as possible.

31) Perform the press with the help of the open grip eradicate, it can simply lead to the fall of the bar on the chest.

32) With the rise of the rod up, keep the buttocks tightly pressed to the gymnastic bench, tear them off, it means to break the execution technique.

33) Also during the rise, try not to bend the lower back bridge, it certainly reduces the distance from the chest to the grind of the rod, but also leads to microtrams in the lower back. Then getting a sharp pain during the execution of becoming, you will write off everything on it, without guessing that the source of origin is wrong technique on the bench press.

34) By completing an approach, give the body to relax well, if you need to rest up to 5-7 minutes, you are not working with the basic exercise for power.

35) All the time in the course of the press, focus on a certain point on the ceiling and strive to press the bar, it will help to maintain a more or less than the same trajectory of the rod, actively worked out a specific segment of the chest.

36) Do not jump sharply through the weights, gradually add burden preparing the muscles to the limit weight, it is necessary that the body will warm up the muscles and set up all its functions to the ultimate hard work.

37) Before training breasts, make sure that the triceps rested well. For those who train every day, eliminate the load on triceps 1-2 days before Löse Zhyma, otherwise you do not master serious weights on breast muscles.

38) Legek should always go to the first exercise in training until you are tired, fresh and full of strength, and the nervous system is not exhausted.

39) For a good breast study, do not forget from the method and training "".

40) Having removed the rod from the racks, first give it a complete stabilization, eliminate the swing and movement and only then lower it on the chest.

41) Once under the barbell, concentrate on the exercise, your goal is to squeeze the bar, close from all external factors, nothing
no one should distract you.

42) Do not allow for a classic handy so that the rod guts down to the upper chest, in this case, the front bunch of the delta is experiencing a colossal load, the result will be stretching and the obese of the ligaments, which will lead to sharp pains in the shoulders when lowering the rod.

43) Strong and powerful back muscles, help power press, add stability and confidence in execution.

44) Before omitting the barbell on the chest, you're slightly forward to it, make sure that the blades are reduced and tightly lie on the gymnastic bench.

45) Use a sufficient amount of protein, not less than 2 grams. per 1 kg. Weight, for more complete and fast muscle fibers, after physical exertion.

46) If you want to develop truly large muscles Breasts, stop picking up the neck from the chest, raise the rod up, not at the expense of the rebound, and the powers of the muscles, it will allow you to turn on the muscles to work and better load them.

47) Attend training regularly, the result loves stability and passion exercise From time to time and how they will not lead to positive results.

48) Do not lift the weight at any cost, do not look at those who do more, the main thing is to practice the muscles well, and not shift in front of others.

49) Periodically start the breast training, it allows you to tire your chest muscles, leaving triceps with fresh and not tired. Next, by going to the press, you will finalize the chest 100%.

50) If you work for a mass in the area of \u200b\u200b8 repetitions and has come stagnation, you can no longer increase the weight of the rod, go to the power program for 2-6 repetitions for about 4 weeks. After that, the muscles will increase power potentialWhat will help develop success and take more weight on the same 8 repetitions. And the more weight, the more muscular fibers loaded, which means and grows their volume.

I hope these tips will help reduce the relevance of the issue, how to increase the bench press. Train and develop, become strong guys and charming girls.

- One of the most popular exercises in bodybuilding, as well as a separate discipline in Powerlifting. There are many training programs Aimed at increasing the results and bend lying and in this article we will look at one of them.

To increase the results in the bench press, you need to train in force little by repeated mode. On our training program, we will also use other auxiliary movements that will help increase the maximum result in the gymnaste of the bar.

Our training program for increasing the press is lying will consist of two lessons. You can spend 2 workouts per week, and can and 4, it all depends on how quickly you can restore. To start working on the program, you will need to determine your re-maximum in the bench press - that is, to find out your record result. From him we will be repelled when building a training program.

Also on our program of training, we excluded from study the lower part of the body - legs, since our goal is to sweat the top. If you want to maintain the muscles of the legs in the tone, then perform a few acceleration approaches of squats in free time Or at the beginning of the first workout.

After you have identified your repeated maximum (PM) go to the first lesson:

Training 1.

• 1. (60% of 1 PM) - 1 Warning approach + 3 working 5 repetitions - perform in the highest possible mode, train explosive power;
• 2a. - a warm-up approach + 3 workers of 5 repetitions - we also work in high-speed mode, we strengthen the triceps and the inner side of the chest;
• 2b. Rods are standing - 1 Working approach + 3 workers - strengthen the front deltoid muscles.

Options 2A and 2B are used alternately (only 2A in one workout, on the other only 2B). But if you have some kind of muscle group lags behind (triceps or delta), then use some of the options more often.

• 3. Tightening wide grab - 1 Approach only with its weight by 7-8 repetitions, 2 approach with additional burden on 6-8 repetitions, and the last set again with its weight to the maximum number of repetitions.
• 4. - 2 warm-up approaches + 3 workers 6-8 repetitions.

Training 2.

• 1. The press is lying - 40% of 1 PM on 8 repetitions, 55% by 5 repetitions, 70% * 1, 80% * 1, 90% * 1, 100% * 1, new record.

The new record should not greatly exceed the previous results. As a rule, the athletes are added to 0.5 -1kg. Do not try to add more. Going on a record result You must be sure that you can install it. If you feel weak or not sleeping around before training, it is better to go to her the next day or secure the result of the previous workout. Rest between approaches must become about 5 minutes.

• 2. - 2 warm-up + 3 working approaches of 8 repetitions;
• 3. - 1 warm-up + 3 working approaches of 8 repetitions.

When establishing new records and work with maximum weights, the presence of a partner must! This training program is designed for 16-18 weeks, optimally perform 2 workouts per week. You can also add one purely for the bottom of the body if you want to maintain a lot of legs.

Video: how to increase the record in the bench press

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And if you do without a coach, who himself could write to you, or suggested that he considers the most worker, then it is important to choose a suitable one for myself. They usually write trainers and athletes who have achieved significant results in this sport, therefore there are no such programs that would be absolutely useless, although some may argue it.

Every person has its own body and what absolutely did not suit one, for the other can be exactly what he was looking for. Also, both with the programs, you need to find the most appropriate and, even doing on it, you must listen to your body - it is very important.

What is your personal record in the reel lying?

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When you feel that everything is very difficult, do the extra day of rest or reduce the number of approaches (repetitions), but also too much to regret yourself. Remember that great results are achieved great efforts.

Below are the most popular and working press programs.

Programs on multiple (Russian, folk) press lying

At one of the seminars, Jim Vendler asked who puts the training goals? Of the 60 people, just 5 raised their hands, including me. You can't know where to go if you do not have an exact goal. Nevertheless, I want to note that the goal is one of the aspects, and it will be possible to limit you. You must establish that goals need to be achieved, and not work in their direction. Too much I have heard people, how people say: "My goal is to shake 135 kg."

Then, when they were finally able, they would be able to do and more. That is why Louis Simmons always taught me to overlap the personal maximum of 2.5 kg in the second attempt, and to go to the more in the third approach. Therefore, I reduce weight by schedule. If I achieved the desired percentage of fat before - I continue.

If I did not reach - I will continue the next time. I also suggest to keep your goal for myself. In other words, if your goal is 180 kg, then keep it in your mind, and when others ask you - answer what you want to harm or what you want to exceed your press.

The reason for this is simple - 90% of the oncoming will indicate you that you cannot do. They should not know your goals. Perform your goals for yourself. Fice them. For your goals, you are responsible only in front of you.

Rush Lözia It is a benchmark for strength for the top of the body. It is worth only to say that you swing, and will be the first question - how much do you click? We will consider the main reasons for stagnation in the bench press, errors that prevent you from increasing the result, as well as a proven scheme for increase in press.

The difference between the pros in Bodybuilding and Powerlifting in a single-rector maximum is quite large and can be a difference of up to 40 kg on average, and all because different muscle fibers are developed, which in the aggregate and give results. The MMB variant will be considered, but this method will most likely be approached by the forces to increase maximum strength at times. In my program there is a force and endurance work, but power training Within the allowed, we will not approach the limit scales, so safer and more reliable. This article will feature a program to increase the bench press, it is universal and can flexibly adapt to each athlete. With it, you can increase strength, working weight, with a clear execution of instructions, the result will not make yourself wait long. For bodybuilder, the bench is the basic exercise for breast muscles, without increasing the power indicators in the bench press, high-quality breast muscles will be difficult to pump up.

Cooking for increasing legeg

1. Before you know how to enlarge the bench rods lying and move to various methods, you need to check the correctness of your initial position again. Read more in the description of the exercise itself. If your feet are dancing a hopak during the bench press, you will not live in anything worthwhile.
2. Make sure that the grip width is suitable for you. In order to check the loyalty of the width of the width, you need to make sure that while keeping the bar, your forearms are strictly vertically. Before you judge the correctness of grip, it is necessary to determine which muscle you are stronger. For example, if you have strong breasting muscles, it is worth helping with diluted elbows to the sides, then the width of the grip should be wide. If you have stronger triceps, elbows should lead closer to the body, approximately half the distance from the full dilution of them to the sides. It is best to try 2 embodiments and run around them in a separate day with a slight weight. It may be that any grip of physiologically suitable for you, but the muscles are rather weak, then only one thing remains, in order to increase the result in the bench press, you need to strengthen them additionally.
3. With the bench press, the leggings, especially at the maximum weight, the body will take the one who is familiar to it. Carefully examine it for obvious errors. SAMI frequent error - Falling the rods for one hand - right. Also, squeezing with one hand more than the other that does not give you integrity and is very expensive for your Delta!
4. In this case, if you have narrow benches on your simulatory hall. Put on them fitness mats. They will make the bench more comfortable, and you will not roll into any straight.

Methods for increasing the press Lokia

1. Do not fuse your back. In this case, this is chickening, you cut the distance between the body and a barbell, and we need power, mass, study of different muscle fibers. Try to ass classic way In order to increase the result in the bench press.
2. Mandatory warm-up. It will help reduce the likelihood to be injured and will prepare the body to the load, will configure you to the desired way. Try to knead each joint and be sure to exercise with a more easy weight.
3. All serious weights do together with the insurer, it will give you confidence.
4. In most cases, all newcomers shake the same muscle fibers. Therefore, for a start, let's consider a little physiology, she will definitely give us the answer to the question: how to increase the working weight in the bench press. In our body there fast muscle fibers (BMW) and slow muscle fibers (MMB). Bodybuilders and many lifters are swing BMW, it is these muscles that work with a rise in greasy weight. This is a mistake, because the totality of all working muscles is stronger than one BMW group. There is another group of muscles - it is high-end fast muscle fibers. They are included with maximum weight and superloads. For our body, this is a fuse that does not allow us to break. As you already understood, to increase weight in the ledge bench, it will be necessary to include working on all three muscle fibers. Such training will be possible only when periodization. It is necessary to alternate the load between MMB and BMW. With the help of periodization, we will work out all the necessary muscle fibers. To make such a program you need to have experience and be sure to take into account the individual abilities of an athlete. In general, the proposed method is suitable for increasing the strengths in the bench press before the competition. The main idea is to achieve supercompensation in the three above MV. The starting point will be high-end fast muscle fibers, as they are restored longer than all, and it is their restoration that needs to be adjusted to your competitions. In general, the microcycle looks like this:

• • 1 Training of high-strength muscle fibers;
  • 2 training on hypertrophy;
  • 2 workouts for slow muscular fibers.

1. An increase in the nervous impulse. The stronger the impulse coming from the brain, stronger reaction Your muscles and the more power indicators In the bench press. From the pulse of your brain depends on how many muscle fibers will respond to the signal. If you trained the muscles on the above methods, then most likely to respond all 3 types. Also, thanks to the above method, you will move the pain threshold - a protective state when the body is protected from overload. Nervous impulse can be trained, but you can go to buy drugs in the pharmacy and your power will jump everywhere. True there is a risk if your muscles are not ready for such loads, you can get injured. In order to increase the nerve impulse, use the visualization, each time you scroll through your head in my head the mouth until you get bored.
2. Partial repetitions are suitable for security forces and swing. It is best to use them in a power frame, but be sure to resort to the help of a competent insurer. Give weight on average by 20% more of your one-time maximum, limit plates so that you can squeeze the bar 10 cm up. It is important that you lower the barbell down smoothly and have not thrown it.
3. Static press use in your problem places, where it is impossible to squeeze the bar. Status is necessary to strengthen joints and ligaments, I recommend to use everyone. Literally next week, you will feel the increase in the results in the bench press. If you have taken weight more than your Ohm, then hold the bar at the top of 5-10 seconds 3-4 approaches. In order to work out slow muscle fibers, use 30-70% of Ohm. Your task is to lower the barbell on the chest for 15-20 seconds and powerfully squeeze it up. Be sure to have an insurer.
4. Explosive pushups, push-ups with hurrying to support, push-ups with cotton, they will help you develop blasting power and overcome dead dots in the bench press.
5. Singles are a fairly efficient and dangerous method as you take your OM, if you are accurate 95%. Perform 3-4 approach with 1 repetition, be sure to rest at least 4 days.
6. The power development of a triceps or a delton, depending on the fact that you interfere with increasing weight in the bench press.

Training to enlarge LED press

This training is designed for 3 weeks. Observing the mode and performing everything clearly in training your cavities will increase. Please note that% specified in the exercises are calculated from the serving maximum length of Löj. In order to calculate it, it is necessary to complete the full forces to perform the bench rods of lying 4 approaches 10 repetitions with such weight so that you are not too hard or easy. This working weight should be divided by 0.65, if you think that it was easy, then divide 0.6, hard - 0.7. This will be your single-repetitive maximum.

Errors in the bench press

1. Too frequent training of chest muscles and too much load on working muscles. You elementary do not allow yourself to recover and drive your muscles each time to an even greater recovery process until the overwork is.
2. Past to failure in each workout, every time as the last. Most likely you have no clear plan, you do not know what periodization is, and they did not hear about the cycle at all.
3. Training only around Löj's press. You forget to train your legs or back. But thanks to them you can increase the working weight in the bench press.
4. Using open grip, stands once to drop the bar on the boobs so that it is forever to throw a gym.
5. Beast by beatib weight weight You even do not break the barrel with your chest.

• With a focus of training on the bench press, do not forget first of all to reduce the load on the chest muscles in other exercises and reduce the training in general.
• Swing the breast muscles on Monday for strength on Thursday, Friday to endurance, i.e. multiply.
• Try a lot of high quality and useful food.
• Shing at least 8 hours, and better than 10. If you have the opportunity to sleep in the afternoon.
• Buy creatine. To increase strength and recovery - is what you need.
• If possible, acquire ACA.
• Perform home push ups for faster recovery.
• Do not make the press with the maximum weight more often than 1 time per month.

The bench rods are lying - not only one of the disciplines of Troyboard, but also just a person's power indicator. Therefore, the question of how to increase the bench press is one of the most relevant gym visitors.

Purchase for different purposes

Each person coming into the gym, puts various goals for himself. They change over time. But, in most cases, one remains unchanged - weight in the bench press and other exercises grows up to a certain point.

Then the plateau comes and progress stops, as if the body ended the resources. Stagnation in the bench is lying, the critic, etc. Each athlete perceives in different ways.

Part of the athletes surrenders and returns to its familiar lifestyle. They throw training, causing that sport is for someone else. Usually such people attend the hall no more than six months or even a year.

Others rapidly increase the burden before the first injury, and then go too. But for the reason for the physical inability to continue training.

As a result, few calmly stay to train and continue to achieve the goal.

The goals of visiting the gym from everyone are different: from the set of muscles to an increase in specific exercises. Someone is interested only on the volume of muscles, someone is constantly taking, someone pulls, and someone is preparing to participate in Troyboard. Whatever the target of the athlete, the good indicators are achieved only through patience, discipline and tremendous work.

Different techniques are also pursued by different goals. Let's wonder them. To be clearer, in our case, we will talk about the bench widespread grip on horizontal bench. And consider the main thing that you are interested in absolutely all involved: how to improve the bench press.

For muscle growth

For a detailed study of the chest muscles, you need to hurry a bar so that it falls on top chest. With this technique, the muscles are maximally stretched and the necessary amount of load is obtained.

The exercise technique is described in detail in the article "Rush lying", so here we will not stop on it.

When working on a mass, the exercise is worth performing in 3-4 approaches 6-8 times. Weight choose so that the last repetition is given with great difficulty. If you felt that for the eighth, you can perform another repeat, increase the load so as to return to six repetitions again.

It makes sense at times so it makes no sense - this is not a lifter technique.

Work for sensations - you can more - hang a couple more kg, but do not increase the weight due to the violation of the technique!

To raise maximum weight

This is the second target for which you can feed the bar. Someone needs to show the result in competitions, someone works for themselves. Naturally, the training program for strength in each case will be different.

The technique of pressing lying in Powerlifting is very different from bodybuilder options that make most engaged in gym. This will look a little later. And now we will discuss the strategy of extension of weights, and precautions.

We go to the maximum: bench press

How to increase the result in the bench Lying: First of all, you need to regularly do, experiment and be prepared for defeats. You also need a competent program to increase strength. Under the defeat, I mean "I did not shock" or "pulled the muscle." Such moments should not knock you out of the rut.

When athletes are preparing for power competitions, they are not focused on the elaboration of the muscles. They work for power - and this is the main principle. IMPORTANT - How much did you find kg, and not what biceps you have. Body mass goes after the power. Maybe there will be no such relief and muscle definition like bodybuilders, but still from the crowd you will greatly stand out.

Technique press at times

So as a result of raising the maximum weight, you need to regularly, at least twice a week to make the press lying.

In Powerlifting, the bench is lying on the position called the bridge. This provision should be clearly worked out to feel steadily and confident.

How to get up at home for the press:

1. Going to the bench. But! No need to put legs on the floor, put them together to another end of the bench.
2. Examine the stomach upstairs for stretching before press, keeping the barbell or neck, the point of the support - heels and your blades. By the way, the blades need to be maximally reduced.
3. Now I lower the pelvis on the bench, after that the legs put on the floor and rest in the heels.
4. This is the initial position.

You can, of course, do everything easier and immediately from the position of lying out, but then the bridge will not be so round.

The essence of the bridge is the distance that the rod passes is less than with the right position of the housing. And the rod touches the body faster, which significantly facilitates the procedure of handy. Without a bridge big weight will take more difficult. Sometimes it is performed with a pause.

Exercise can be performed in equipment and without it. At the moment, the greatest press in the equipment that is listed in the book of records is 486 kg, and without - 335 (by the way, belongs to the Russian athlete and made in 2015). To this day, these are the most significant weights raised ever on this planet (officially at least).

At first, it will become unusual to become "bridge", but with time you get used to. If you just do for yourself - the bridge you can do anything, calmly go to the bench back, reduce the blades, keep a small deflection in the lower back and put your feet on the floor.

Note, if the surface of the bench is slippery, the blades will be discouraged. The same happens if you train in poor-quality clothes.

When you are not preparing for competitions, and simply work for strength, to increase the press, you also need to be engaged in no less than 2 times a week.

It is necessary to fame to a comfortable condition to you. Your task is not to get up into the bridge, but just make the chest muscles, and not shoulders and triceps. Then you can shake more.

What will help increase weight?

First of all, it is worth understanding that when you train for power - your task is to make the maximum number muscular groups Work on the result. When working for the mass, you are purposefully loading a separate muscle group so that it is as much as possible.

Golden rule number 1 - Swing all the body

In addition to the press, do others. basic exercises. That is, be sure to swing the rest of the body, and not only thoracic. Coordinated work of a large muscle massif will help you raise larger weightthan one digged muscular group.

It happens that squats cause discomfort in the lower back, but deadlift It goes fine. Then you can squat to replace your feet. It is too a good optionwhich makes the grow muscle mass.

Practice shows that making one of the animals from training in training, significant progress is impossible to achieve. Muscles get tired and cease to react to the load.

Therefore, when the program on the press is not limited only to the press, the chest, triceps and shoulders are resting while you are arranged training for other muscles. And it is very important.

A plus, heavy exercises (The same satisfying or hurry) is spurring the production of testosterone, which will directly affect your strength.

Rule 2 - let's relax muscles

Overwork negatively affects the results of workouts. If you feel that after the previous lesson, I have not yet restored to the fullest, it is better to reduce the intensity of the training and give yourself time for rest.

Overwork muscles lose 10-15% of their strength. For example, if you click 100 kg by 3 times, you are in a state of overtraining to light 85-90 for the same 3.

It is believed that the power bench should be done once a week. But you must navigate to your body. Someone is not 2 times a week, and 3. Someone is just 1 time. Each person has its own training mode.

Rule 3 - a convenient schedule and a good program

Pick up for yourself the optimal workout mode. It must be harmonized with your way of life and the day of the day. Competent coach based on the characteristics of customer rhythm.

Your program on the press lying should include the basic power complex and actually preparatory exercises for the press lying. To increase your power figures, so that there really was an improvement, and not the regression of your muscles, it is necessary to trade both the body and specifically working muscles (chest, triceps and shoulder).

Sometimes in the programs of the press is made or 8-10 times, or three or five. Once a week so, the second is.

Exercises for breast muscles include dumbbells, push-ups on bars, pullover, and so on.

Once a month and a half preferably make changes to the program.

Rule 4 - do not try to raise maximum

In the usual mode, do 5 repetitions, well, or by 3 minimum. The maximum weight is once - this is a competitive moment, and for the workout the power is better and safer to do several repetitions.

Raising the maximum weight, you risk something to pull or otherwise injured. After all, when you click weight lying 5 times or even 3 is one thing. But you do not know your one-time maximum, you can easily not guess and get serious damage to muscles or joints.

After all, in your case it is more important to understand how to increase the weight, albeit gradually, but reliably. And not to squeeze, no matter how many times, risking health. You are not at competitions.

If I really want, once a month you can arrange test drives in increments of 5-2.5 kg and with insurance. But before that he is well aimed.

Rule 5 - Spit well and sleep

Here comments are superfluous. About nutrition and sleep is already said enough. Let's talk better about a plateau or that condition when the weight does not grow.

Overcoming plateau

What to do when not going fasting? He may not go long. As a result, or you surrender, or the muscle will burn from overload.

• As an option, you can forget about the press for a couple of weeks and do other exercises, for example, to perform training complex on the chest inclined bench and bars. And then, return to the yield.
• You can still increase weight in other exercises that improve your press. As mentioned above, the maximum result gives the complex work of the muscles of the whole body.
• Periodically change the training program for the press lying. Then the muscles do not have time to get used to or overcome and one day you raise the biggest weight for yourself.

That is, at the time, in general, stop wondering how to increase the bench press. Just train, pay attention to other exercises and do not throw the gym.

• There is another approach - do not cease to harm. You can temporarily reduce the working weight. This will give some rollback, but as a result, after returning to your graphics and old weights, you can surpass the result previously.
• Try to go to 10 repetitive approaches with a smaller weight. It is necessary that you can do these 10 times not easily, but through work. Gradually increase weights in this mode. And then again go to a low-proper training.

The essence of the foregoing is that the program of the press should be diverse. When the results are changing, it is necessary to temporarily change the exercise vector. To finally break through the bench, overcome your barriers, you need to work much and patiently. Try different options. Some will become effective for you.

By the way, an option to achieve a certain natural physiological maximum is not excluded. You can talk about this if you have been doing a long time ago and have already achieved significant results. Think if you need, in general, increase weight? How often do you get injuries lately? Maybe this is the same physiological barrier after which your body will begin to "break"? If you do not speak at the competition, you are completely nothing to go to records at any cost.

After all, the increase in weights always has two sides, one of which is pride for the result obtained, and the other stress for the body. Here is the balance of the balance.

So, be careful: Heat well and work well with the mind!