However, we will all find that it is really too difficult to improve the weight of bench press compared with squat and hard pull.

Many people even get stuck for months or even half a year when they are not very heavy.

In recent months, I mainly do upper oblique bench press, trying to practice my relatively weak upper chest muscles better, so I do less supine press, and sometimes even do upper oblique bench press and lower oblique bench press, but I don't do supine press.

In fact, because there are many groups of upward oblique bench presses, even if you do horizontal bench presses after upward oblique bench presses, the horizontal bench presses basically do not use much weight.

When the bench press with heavy weight resumed, I found that my previous group could do 1 1 weight, but only five, and these five were still difficult and not standard.

Whether it is pull-ups, squats or bench presses, if you don't practice for a while, or the training intensity is less than before, your training results will be much worse than before, which is normal.

If you want to increase the weight of bench press, you must have a large weight or a large capacity;

Let's talk about heavy weight first. The so-called weight is only relative. For example, if you can do 10 bench presses at 50KG, then 60KG is a heavy weight for you, and you may only do four or five times at 60KG.

If you want to increase the weight of the bench press, you must have a larger weight.

If you can bench press 10 times at 50KG, but you use 45KG bench press 12 times and do it for a long time, your bench press weight may be difficult to increase, and it may remain around 50KG for a long time.

We talk about strengthening strength-increasing the weight of bench press. If you want to increase the weight of bench press, you should increase your training ability instead of using the weight of 5X5 plan.

I have seen some suggestions from the great fitness god. They suggest that those friends who want to increase the weight of bench presses (especially those who have just started fitness) should only do bench presses and do multiple sets of bench presses on chest training days, and do nothing else (including birds and ropes clamping their chests and bench presses).

Why is this useful? Because of high-capacity and high-frequency training, our familiarity with bench press has been improved.

It is also correct to put this method on pull-ups ... I wrote an article about whether pull-ups can be practiced every day, explaining that if you simply want to increase the number of pull-ups instead of increasing your back muscles, then you can practice pull-ups every day (as many outdoor fitness enthusiasts do), which is not good for muscle gain, but will make your body more and more interested in this action.

To sum up, there is a great difference between large-capacity training method and large-weight training method. In my opinion, the heavy training method is to directly enhance strength, and the large-capacity training method is to improve our familiarity with an action, although the speed of improving strength is a little slow.