Targeted training
Discover the shortcomings and prescribe the right medicine
Analyze which part of the bench press you cannot push up.
If you cannot push up at the bottom, you need to strengthen the training of the shoulder bundle and pectoralis major.
It is recommended to use seated barbell shoulder press and bench press on the rack to strengthen.
This is the trump card to strengthen the shoulder bundle.
Sit on the training bench, keep your back straight, hold a dumbbell on each side of the body, palms facing forward, and push the dumbbells upward to the top of your head.
Be careful not to lock your elbows when you lift the dumbbells to the top.
Do the whole movement and at least put the dumbbells down to the ear position.
Rack bench press
You can use a squat rack to complete it.
Put the barbell on the support rods on both sides.
The height is almost the same as the position just after the daily bench press is put down.
When doing a bench press, after pushing up, put the barbell back on the rack in a controlled manner, stay for a few seconds, and then do the next one.
This can eliminate the elastic potential energy of the muscles and focus more on the training of the push-up stage.
It is recommended to choose a larger weight and 8 times per set.
If you can't push it up in the last stage of the second half of the push-up, you need to strengthen the training of the triceps and pectoralis major.
Floor press, narrow-grip bench press and JM bench press are all very good movements.
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