45 Lb Barbell

Strength improvement usually follows the law of diminishing returns.

For beginners, muscle and strength growth is often more significant, but later it will slow down significantly and easily enter a plateau period.

Although hard work can make up for clumsiness, you also need to master the correct movement patterns and techniques; as personal strength increases, when you reach a plateau period, you need to analyze your shortcomings and conduct targeted auxiliary training; in addition, efficient training methods are also very important.

Lying position

When lying on the flat board of the bench press rack, you should lie close enough to the bar, so that it is convenient for you to lift the bar from the bench press rack, otherwise it will be very difficult to lift it when adding weight; but you can't lie too close to the bar, so that it is easy to hit the bench press rack during the push process.

Generally speaking, when lying down, before lifting the bar, the barbell should be above your eyes or nose.

Please adjust the specific position according to your body shape.

Grip

The wider the grip, the stronger the stimulation to the chest, but the greater the pressure on the shoulders when putting down the barbell; the narrower the grip, the stronger the involvement of the triceps.

Regarding the grip, you can use the following method to adjust it: when putting down the barbell, the barbell should be almost outward to the position of your nipples, and your forearms should be vertical to the ground.

Grip

Consciously rotate your arms outward, imagine bending the barbell, and hold the barbell with both hands from the base of the thumb to the thenar.