We can break through the bottleneck period by changing the training methods. A friend has been working out for several months, and the bench press has lost a little weight, but it has been stuck. The weight is here, they can't push it up anyway. They are inevitably annoyed and question themselves. In fact, this is a very normal thing. Everyone has the right during the platform period. As for how to solve it, it depends on whether you are willing to work hard to change it.

In recent years, great changes have taken place in the world of weightlifting. But many times, it is not the case. Moreover, for most weightlifters (considering all the awesome movements such as squat and hard pull), bench press is still an action that needs to be mastered. The image of holding a barbell full of barbells can inspire everyone.

If greater burden is your goal, you can use all kinds of complicated plans to achieve it. But before you start, try these four strategies, which can help you change the bottleneck period of bench press strength.

The strength of bench press can never get up. How to break through the bottleneck? 1, set group method.

Grouping means that you move a heavy object many times, have a rest and repeat it several times. Force your muscles to lift more weight than usual, even in the group method, the muscles will be overloaded and force the strength to adapt. Think of it as an advanced version of non-stop training.

To practice the group method, warm up first, and then use the weight of 4-5RM. Three times. Is this your first time? Group? . After the third repetition, put the load back on the power rack and wait for 20-25 seconds. Do it three times at a time and rest at the same time. Repeat it once or twice and it's done.

That's why it works: you did 9- 12 perfect bench presses with a weight of 4-5RM. This is no joke. Eventually, this extra amount of training will turn into extra strength and increase your final weight.

2, the number of forced.

There is more than one way to make your body lift more weight than usual. One is the group method, and the other is the number of mandatory times. Forced repetition means that when you do the centrifugal stage (lowering the pole), your partner helps you push the load back. Your partner only helps you lift the barbell, don't let him bear the weight completely.

Select the weight of 5RM, and finally add 2 times of compulsion. If you do compulsion twice in each of the three groups, do it again six times. Extra time means more training and more strength.

Now, before you ask a question about the combination method 1 and method 2, my suggestion is not to combine. The number of forced times on the same day without grouping method. Alternately practicing group method and forcing times can help you get the benefits of both.

3. Control strength training.

Sometimes strength is not just how much weight you can lift, but how fast you can move it. Many weightlifters use the whole training to move lighter weights to improve their weightlifting speed.

To apply this strategy to your training plan, please select 45-55% of 1RM. Yes, it's light, but that's the point After the barbell drops, push it back to its original position as much as possible. The whole rising process is very fast. You can practice twice, three times or even four times, but don't go beyond this range. Rest for 30-45 seconds, and then repeat.