Chest workout

Many people engaged in strength training want to achieve good results in the bench press. Beginners find it the most difficult, as they naturally want to match their friends or gym partners in the bench press. But how should one start their journey in this crucial exercise? The answer is a proper training system. It will lay an important foundation and help the beginner quickly press a decent weight. At the same time, an improper training system can lead to injury or overtraining. As a result, inexperienced people become disillusioned with the bench press and begin to ignore it. Trainers are familiar with excuses like it's unnecessary or ineffective. Of course, this is not the solution! The right decision is to choose a competent training program and follow it strictly. We won't describe all the benefits of the bench press here; we'll just say that it is essential for all strength athletes to develop strength and muscle mass. Bench Press Program up to 100 kg Let's get to the point. I offer you a training program for those who want to press 100 kg. It is primarily for beginners who are just starting out. It is also suitable for more experienced gym-goers who press a small weight. For example, many in this category get stuck at around 70 - 80 kg. You will gain both strength and muscle mass in your entire shoulder girdle. First, you need to calculate your percentages of the maximum. To do this, try to press your maximum weight and record the result. You can also use a maximum calculator. Don't be afraid; all serious athletes record their weights. Clarifications Recording format: % percentage of your maximum at the moment, then the number of repetitions x and then the number of sets. For example, 75%x6x5 - 75 percent of the maximum, in 6 repetitions and in 5 sets. The main exercise is the bench press itself. Accessory exercises are additional exercises for the chest, triceps, and shoulders. (All muscle groups involved in the bench press) Week 1 Day 1 Main exercise - 75%x5x5 Accessory Day 2 Main exercise - 75%x6x5 Accessory Week 2 Day 1 Bench press - 70%x6x4 Accessory Day 2 Bench press - 70%x4x2, 80%x5x3 Accessory Week 3 Day 1 Bench press - 60%x6x2, 70%x5x2, 80%x5x4 Accessory Day 2 Bench press - 75%x8x2 Accessory Week 4 Day 1 Bench press - 60%x5x2, 70%x4x2, 80%x3x2, 85%x2x5 Accessory Day 2 Bench press - 60%x9x1, 65%x8x1, 70%x6x1, 75%x5x1, 80%x4x1, 85%x4x1, 90%x2x1, 85%x3x1, 80%x3x1, 70%x5x1, 60%x8x1 Accessory Week 5 Day 1 Bench press - 70%x4x2, 80%x3x2, 85%x3x2, 90%x2x5 Accessory Day 2 Bench press - 80%x4x2, 85%x5x3 Accessory Week 6 Day 1 Bench press - 75%x4x2, 85%x8x2 Accessory Day 2 Bench press - 70%x6x2, 80%x4x3, 90%x2x3, 85%x3x3 Accessory Week 7 Day 1 Bench press - 70%x4x2, 80%x3x2, 90%x2x2, 95%x1x2 Accessory Day 2 Bench press - 75%x2x4, 85%x4x4 Accessory Week 8 Day 1 Bench press - 80%x5x4 Accessory Day 2 Bench press - 70%x4x4 Accessory Any questions? Contact your bench press coach Conclusion Of course, there are no miracles, and quick progress cannot be achieved in a short period. But over time, for example, in a year, you will definitely be able to significantly increase your bench press. You can repeat the program as many times as you want.

The bench press with an upward incline is an effective bench press exercise that is used by many lifters

Dumbbell press lying on a bench with and without an incline is a basic exercise for pumping chest muscles, triceps and anterior delta beam are also included in the work. This exercise should be performed both on a horizontal and on an inclined bench..

One of the best isolated exercises for training the muscles of the chest - reduction and breeding of dumbbells lying down Used by athletes as an auxiliary exercise for chest development.

Dumbbell press lying on the floor is a rarer variation on the standard dumbbell bench press.

The bench press lying on a horizontal bench is a basic and very important exercise in bodybuilding, powerlifting and other strength training performed with free weights.

The pectoral pullover is a very old auxiliary exercise for working out the chest, in order to stretch it and increase its volume.