How to squeeze 100 kg from the chest in just a month. Top 5 exercises from the Master of sports in bench press

Useful tips for those who are "stuck" on one weight and can't move on.

Maxim Kagansky

is a master of sports in bench press, president of Pride Fitness and the Hardcore Boxing Professional Boxing League

How to squeeze a "hundred" in a bench press for a month? What exercises should I do and what should I pay attention to?

I must say right away – if you are a beginner and have never done strength training before, it is unlikely that you will be able to reach a working weight of 100 kg in a month. This is a serious load on the body, which requires general physical fitness. There should be endurance, strength, and just a habit of such training.

But if you are already far from the first day in the gym and you have basic skills, it is quite possible to go to a new stage in working with weights and squeeze out a "hundred" after a month of preparation. To do this, I recommend that you include in your basic program enhanced training on the muscles of the arms and chest, gradually increasing the weight.

Do not neglect the warm-up

Warm–up is the basis, and it should not be neglected. Otherwise, your only result will be injured tendons and joints. The main task of warming up before training on the arms and chest is to increase blood flow to the muscles that are going to be loaded. You can start with standard circular movements with your hands, add simulated strokes, and also do up to 10 repetitions of the standard shoulder press with a small weight – within 50-70% of your maximum load.

5 exercises to improve the result in the bench press

Rod pull in reverse grip tilt

If you don't feel the broadest muscles of the back when pressing, then you just don't have them (joke). You need to learn how to include them in the work, because the widest ones are very important when lowering and for creating the initial acceleration of the neck.

The reverse grip assumes that the palms should be directed upwards, while the shoulder girdle is already located. You need to lower your arms down, completely straightening the elbow joints, the body is slightly tilted forward, the back is straight, the knees are slightly bent. On exhalation, you need to pull the barbell to the belt along the hips, the movement should be smooth, without jerks and swings. I always try to concentrate as much as possible on the contraction of the widest back muscles and at the peak I delay the movement for a couple of seconds. As I inhale, I gently lower the barbell to the lower position. Simple and effective.

Push-ups

A basic exercise that will help strengthen not only the chest and arms, but also the entire body. Working out exclusively those muscle groups that are involved only in the bench press will not give you the desired result. As a result, the load will still fall on the lagging muscles, and they will not allow you to do a high-quality bench press. Therefore, various push-ups must be included in the workout. I usually alternate between wide and narrow arm positions, and also add weight to the back. The standard option is 10-15 repetitions of four sets.

Dumbbell press on an inclined bench

An excellent basic exercise that is exactly familiar to all athletes. Despite the apparent simplicity, there are subtleties here. Firstly, the angle of inclination of the bench should be within 25-30 degrees, otherwise the entire load will go to the triceps. Secondly, you need to monitor the position of the elbows - when lowering, they should go slightly forward and in no case backwards. By the way, this exercise can be somewhat modernized in order to properly work on stretching the pectoral muscles – this is an important condition for their harmonious development. The general principle is the same, but your task is to spread your arms apart and lower them as much as possible below chest level. Then smoothly raise your hands up, bring them together and repeat all over again. The weight in this exercise should not be too much.

Arnold 's Bench Press

I don't think you need to explain who one of my favorite exercises is named after. Arnold's bench press is good because it will allow you to include literally all the muscle bundles of the arms. Moreover, this happens gradually: first the anterior delta is activated, then the middle one, then the back and back. We use deltas to lower and stabilize the neck during the bench press.

The technique of execution may seem difficult, but it's worth it. The starting position is sitting, take the dumbbells with a straight grip and raise them to the neck level, turning the palms to yourself, the forearms along the body. The movement begins with an upward press with a U-turn, that is, the hand rises smoothly and turns so that the palm looks forward. Having reached the top point, start the reverse movement, also with a turn of the hands. It is important to keep the body straight, fully straighten the elbows at the top, and at the bottom – do not rest them on the trunk.

This exercise can also be performed standing up. This way the stabilizers will be more actively involved, but it is very important to maintain a "neutral spine". That is, you need to stand strictly straight, pulling up your stomach and resting your feet on the floor so that your back does not slouch, and the movement in the shoulder joint remains natural.

Bench press

When preparing for the 100 kg bench press, it is necessary to include this exercise in basic training, starting from a comfortable weight for you and gradually increasing it. You can alternate different principles of doing the exercise: today take more weight, but do fewer repetitions, and tomorrow – on the contrary, take a little less weight, but increase the number of repetitions and approaches.

You need to play sports thoughtfully – only then there will be a real result. What does it mean? First, pay attention to the technique of execution. Secondly, try to develop the whole body in a complex, not just one muscle group. Thirdly, do not forget about rest. The same arm muscles are very easy to over–train - you definitely won't like it. And of course, connect the power supply: if there is not enough protein in the diet, no training will help you get strong biceps, and if there are not enough carbohydrates, there will not be enough strength.