As one of the three major strength training in the gym

Bench press is a must for almost every gym player.

This shows its popularity.

Mainly practice pectoralis major, pectoralis minor, deltoid toe, triceps brachii and elbow muscles.

We should also practice serratus anterior, biceps brachii, coracoid process and forearm muscles.

Bench press has a significant effect on the development of extensor and pectoralis major muscles of upper limbs.

It is unmatched by other movements (except push-ups)

This is also a required action in weightlifting competition.

There is an article about Yang Kun.

Being able to bench press 160 kg has caused a lot of controversy.

Many people say that the weight is fake and the movements are not standard.

In fact, Yang Kun's figure is cracked, which you'll never think of.

At 46 years old, he can still have such muscles.

Six-pack abdominal muscles with obvious outline.

But even so, many people criticize it.

That article also shows that Yang Kun's actions are not standard.

Let's talk about it today. What is the strength of China men's bench press?

(Standard action, of course)

1 echelon: empty pole (20KG)

The weight of the empty pole is 20 kilograms.

For fitness, white.

This weight is actually not easy.

Plus the pole is very long.

It is not easy to master the balance.

So don't short the pole.

This is the time to practice standard posture.

I don't care what other people think.

Second echelon: 30 kg (5 kg on one side)

After practicing for a period of time.

I believe you have a good understanding of bench press.

Have a basic understanding.

Then you'd better try to increase some weight

Not too much.

10KG is enough.

All you have to do is keep looking for feelings.

hold steady

Third echelon: 40kg (one side10kg)

If it can reach 40 kilograms,

Well, congratulations.

You have entered the final stage of the novice period.

You may have felt it by now.

My physical fitness has improved a lot.

The muscles are beginning to take shape.

The fourth echelon: 50 kg class (one side 15 kg)

45KG is the average bench press value of Chinese men.

So when you can lift 50 kilograms,

Well, congratulations.

You can already lift almost the whole prison girl.

hahaha

crack a joke

You have surpassed the national average of men's bench press.

But don't be proud.

This is not enough for a bodybuilder.

Fifth echelon: 60 kg (20 kg on one side)

60KG, I think it can be counted.

The average bench press weight of men in the gym, right?

Don't pursue the weight gain excessively at this stage.

Down-to-earth standards for completing actions.

Is the most important thing.