The minimum weight of barbell bars is less than 5kg, and then there are 5.6kg, 8kg, 10kg, 13kg, 15kg, 18kg, 20kg and other weights. International weightlifting competitions must use international standard barbells recognized by the International Weightlifting Federation, including men's barbells and women's barbells. The difference is mainly in the barbell bar, and the barbell piece is a standard. Men's barbell bar is 2.20m in length and 20kg in weight, while women's barbell bar is 2. 15m in length and 15kg in weight.
When you do bench press, you usually warm up with an empty bar. Without practicing bench press, many students will swing from side to side even if they press the empty pole, and the control is unstable. After warm-up, the chest muscles are activated by certain stimulation, and you can continue to gain weight and practice the chest muscles in groups. Of course, the hollow rod has other uses. Such as biceps and shoulder muscles.
Bench-push empty bar exercise
1, using women's barbell bars
Generally, the standard weight of men's barbell bars is 20kg, and the bench press can't move the empty bars, which means that the strength is too weak, and the bench press is too heavy at this time, so we try to use women's barbell bars with the weight of 15kg.
Step 2 do bench press with dumbbells
If the barbell bar is too heavy for practice, you can use dumbbells for bench press training. Dumbbells are lighter than barbells, which is more convenient for people with weak strength to practice.
Step 3 do push-ups
Push-ups are also strength training for strengthening the pectoral muscles, triceps brachii and deltoid muscles. You can't push the empty bar up by bench press. You can start with the simplest way: push-ups in the wall.
4. Enhance the strength of triceps brachii
The bench press mainly acts on the pectoral muscle, triceps brachii and deltoid muscle. If the empty bar can't be pushed up, it may be that the arm triceps strength is too weak, so you can strengthen the triceps strength alone.