For people who are new to barbell bench press, this strength can cultivate correct bench press posture and action, and the exercise control of strength is very effective for laying a good foundation for bench press training.
If it's a boy, you can bench press 70kg when you weigh 70kg. In fact, it is already excellent, and the standard wide-range pull-ups of 10 are also excellent, without losing many fitness instructors. Of course, a weight of 70 kg can be bench press 100 kg, which is quite outstanding performance and proves that your talent is very good.
With the increase of weight, the standards are different, so it is suggested here that if you are a bodybuilder of 70kg and 75kg, you don't need to use100kg bench press or120kg squat as absolute standards, which may increase the risk of injury.
Matters needing attention of flat press:
Bench press is a compound action, involving multiple joints, including shoulder joint and elbow joint. The pectoral muscle only controls the movement of the shoulder joint and pulls the upper arm to the chest from both sides. The movement of elbow joint is completed by triceps brachii, which makes the arm change from bending to straightening.
Therefore, when doing bench press, don't focus on the weight of the arm pushed straight from flexion and extension, but focus on the process of pulling the upper arm from both sides to the middle by the pectoral muscles, and feel the process of contraction of the pectoral muscles. Because most of us want to build plump and chiseled muscles instead of lifting weights, we should concentrate on muscle contraction and stretching instead of lifting weights.
Extended data:
Correct posture of flat press;
1? Lie flat on the bench with your feet on the ground naturally. Adjust the front and back position of your body so that your eyes are directly below the bench press barbell. The grip distance is slightly wider than the shoulder. Remove the barbell from the bench press. Slowly lower the barbell until the upper arm is parallel to the ground. Then push the barbell back to the starting position, and so on.
2? Lie flat on the training stool and hold dumbbells in both hands. Straighten your arms, lift the dumbbells, palms facing each other. Slowly lower the dumbbell until the upper arm is parallel to the ground. Then push the dumbbell back to the starting position, and so on. Pay attention to the process of pushing up, and ensure that the dumbbell pushes up vertically and does not deviate.
3? When you exercise your chest muscles with flat bench press, you must pay attention to what you can do. Don't hurt your health because you are in a hurry, because dumbbells and barbells have a certain weight. You need arm strength when you practice. If you are in a hurry, it is likely to cause muscle strain.
References:
Baidu encyclopedia-flat bench press