Almost all, without exception, love the bench press. Whether you are a beginner or an experienced athlete, bench press will be the main exercise, without which you can not achieve a good result. It is unlikely that anyone will be interested in deadlift indicators or squats, but the personal norm in the bench press will certainly be affected in your conversation. It is a kind of calling card for every athlete. In addition, a good bench press provides respect and attention to your person.
Bench press standards exist in powerlifting. Not so long ago, about ten years ago, ranks and ranks in this sport were assigned according to the total number of the most productive approaches in three exercises: bench press, deadlift and squat with a bar. It was not so important how much you separately shook, crouched or pulled, which cannot be said about today, when many federations of this sport do not adhere to such a technique. They introduce bench press benchmarks.
Standards for bench press are directly proportional to your weight, gender and category. For men and women, the categories are divided into boys and girls (under 18), juniors (from 18 to 23 years), open (from 24 to 39) and veterans (subgroups 40+, 50+, 60+, 70+). But the weight is completely different, whether it be the discharge standards for bench press or the struggle for the title. For example, for men in the 83 kg weight category, to fulfill the candidate for master of sports, you need to squeeze 177 kg, which cannot be said about women who need 115 kg in the 84 kg category. The lifters give great attention to technology.
If in bodybuilding for pumping the pectoral muscles, the bench press is performed using isolated body movements, then when doing the bench press in powerlifting, attention is paid to completely different muscle groups. For the best result, you need to bend as much as possible and jerk the exercise, using not only the pectoral, but the triceps, deltoid and, of course, the back muscles. You kind of pull your back, making a jerk. Another important condition is breathing, on the frequency and correctness of which the results of the standards depend.
Before fulfilling the norm for the bench press, you need to catch your breath, because in front of you there will be a heavy load on both the muscles of the body and most of its organs. Then you need to take a deep breath and hold your breath. Having previously taken the appropriate position on the bench, make a reduction,
in which gradually exhale the accumulated air. These basics must be taken into account at each of your training sessions, because without them, even under the influence of any drugs, the training will not be so effective. It is unlikely that your indicators in the short term will increase by at least a couple of kilograms. It doesn’t matter whether you are engaged in sports or not, the bench press has not hurt anyone yet! On the contrary, it makes you stronger and more beautiful. This is the so-called “base of all bases” both in building strong developed muscles and in achieving any sports titles. So take the barbell, see what the bench press is for you, and train for health.