Barbell bench press is a good training program, but there are many risk factors! Principle 1: Don't lift weights without auxiliary hands or safety equipment. Both novices and veterans must use auxiliary hands (observers) or safety equipment for high-intensity training of 1RM. Usually beginners will use fixed equipment-Smith machine, because it belongs to fixed equipment. In addition, the fixed track can prevent the barbell from swinging left and right, so many beginners like to use it for training. However, although it is a fixed instrument, it is still necessary to hang the safety design on the fixed holidays on both sides to prevent the barbell from accidentally pressing the chest. People who keep fit for a while will start to use bench press. Because there is no fixed track for such training, the core involved is more stable and dangerous, especially when the barbell is to be unloaded or returned, which is most likely to cause chest pressure or even throat pressure. Therefore, it is best to have 65,438+0 ~ 2 auxiliary hands (observers) beside you when doing such training.
Smith machine, the fixed equipment that novices often use, remember to hang safety buckles on both sides! ? American Perseverance Principle 2: Know your physical condition and muscle strength. When we train in the gym, sometimes it is easy to be influenced by the surrounding atmosphere. In particular, boys will compare who pushes harder as a way to show off. When we gain weight, we forget whether such actions have exceeded the load of body muscle strength. If the maximum training weight can be carried out at the position of 250 kg, don't suddenly increase it to 285 kg, because this will not only tear the chest muscles, but also increase the risk of barbells falling into the chest or throat. If you want to do maximum muscle strength training, please increase it by 5 pounds. In addition, if you have an assistant (observer), please tell him that you will carry out high-intensity strength breakthrough training.
A good catcher will put his hand on the barbell to avoid sudden injury. ? Stacking Principle 3: Insist on using training gloves. When you use a barbell as a bench press, the usual barbell is to make the surface smooth. If the palm of your hand starts to sweat during weight training, the danger during training will greatly increase. Therefore, choosing good training gloves can avoid the barbell slipping down due to sweaty palms. Therefore, when choosing training gloves, the most important thing is to add anti-slip protective pads on the palms and fingers. In addition, it is suggested to choose gloves with wrist guards, which can not only prevent hand slip and long cocoon, but also protect and avoid wrist discomfort.
When choosing training gloves, the most important thing is the anti-slip treatment between the palm and fingers! ? 1 zoom principle 4. I confirm that your body has been warmed up and stretched. Before you lie on the flat and start to operate the bench press, you should first warm up and stretch the muscles of your shoulders, chest muscles, back muscles, triceps and legs, because these muscles are related to the next bench press. If these muscles are not properly stretched and warmed up, unexpected dangers will occur during training, which is what most people will do.