Bench press ranks first among the "gym killers", and it is normal to be afraid of the weight of bench press. Relying on the protection of others will inevitably lead to improper cooperation; With so-called experience and feelings, mistakes are inevitable. The sense of security comes entirely from the most basic bottom strength training-pushing the frame! Training, safety first, the choice of training equipment is helpful to psychological stability and technical improvement! From the training of squat, hard pull and bench press, frame squat frame is undoubtedly the best choice.

When bench pressing, the height of the safety bar is after the body is lying on the bench, touching the chest or slightly higher, depending on the weightlifting method or bodybuilding method. Even if you let go of the barbell, you still hit the safety bar. In this way, there will be no psychological burden of weight when training.

Although other types of squat racks can also be tried to "push the rack", the frame squat rack is the best according to the specific situation.

Personally, I think it should be the lack of confidence caused by irregular movements, which can be improved from the following points:

First, standardize actions. The standardized actions here are not exactly according to the actions in the textbook. But to find a suitable action, so as to give full play to our bench press. So how to find the action that suits you!

1, grip distance, we should adjust the grip distance according to the strength of our body muscles. For example, if the pectoral muscles are developed, then our grip distance can be slightly wider. For example, our triceps brachii is relatively developed, so the grip distance can be slightly narrower. If you want to train our weaknesses, you can adjust the grip distance in a targeted way, such as using a wide grip distance for the chest.

2. With regard to increasing the weight of bench press, it should be targeted (focusing on one's own weaknesses) and planned training (it is best to let the coach or friends protect it during training, which can also reduce the pressure in the heart). To increase the bench press weight, you must first know your bench press limit weight, and then increase 10% on the basis of the limit weight. During the exercise, do a static support exercise after loosening the bar. If you can't finish bench press in practice, ask a friend to help you get back to the bar.

3. If you practice alone, you can find a bench press with a protective frame to practice (see Figure 3). If you can't get up, put it down, and it won't hurt you.

Finally, I hope to improve my bench press level as soon as possible.

How does bench press overcome weight fear?

The topic should be that there is not much bench press practice, so there may be weight fear?

In fact, fear is relative. If you push a 30-kilogram barbell like playing ball and push 20 barbells easily, there will definitely be no fear. If you push 50 kilograms, you can only push five, not one more. If you lie unprotected, you may be afraid.

The solution is simple, just step by step. You are not afraid to push 30 kilograms, so try to challenge the weight of 35 kilograms. About 35 kilograms. When you don't feel anything, try 40 kilograms. With the improvement of your ability, experience and skill, you will naturally have nothing to hide.

I hope my answer is helpful to you.

The best way is to find someone to practice with. It's best to find someone with similar or slightly better ability to give you a certain sense of security. Better find a coach! There are people around to help you. As long as you push hard, the action can be guaranteed.

You can practice by yourself step by step. From light to heavy, the weight will gradually accumulate until you finish eating, and then during the period from heavy to light, the quantity will decrease with the increase of weight, and vice versa!

Come on! Brother ~

Bench press is one of the three major forces. In order to gain muscle and increase arm size, many people will choose to punch heavy weights. But there are many kinds of fears before training, which may be that they have been injured before, that they feel that they can't control their strength, that they feel pressure on their shoulders and elbows, and so on. In fact, the most important thing is the sense of muscle recruitment of nerve sensation. When you focus on achieving your goals, you will forget your fears. Of course, the most important thing is. Heavy weight is aimed at fitness enthusiasts or athletes with strong foundation, but even they need the help of coaches or partners. Therefore, it is not recommended that the human body that has just started to get in touch with fitness is important. Let's find a sense of muscle recruitment first.

Step by step, fully warm up, practice with low intensity, and gradually increase, the body will gradually adapt, and there will be no fear.

Step by step, according to your own strength and recent physical condition, start from a small weight, fully warm up, start from a small strength, and gradually add, and your body will gradually adapt without fear.

It is suggested that the weight that can be made for 5 times should be the standard. As long as this weight continues to increase, it means that you are making progress. Keep practicing and practice a few times, and there will be no fear.

All exercises are step by step. At the beginning of fitness, it is not recommended to push the weight to find a good power point. When muscle stimulation is small, protein and creatine should be supplemented in time.

You can also find a partner to stand in front of the bench press when exercising, which can greatly eliminate the fear.

Step by step, with good friends to help protect you.