Now bodybuilding and other power sports that are aimed at gaining muscle mass and increasing strength indicators have become quite popular. This trend is clearly positive, although most beginners cannot balance the load correctly and either suffer from excessive zeal or, on the contrary, do a limited amount of exercise. And those and others, as a rule, make other mistakes, namely, incorrect execution of exercises and their incorrect selection. If we talk about the initial goals of beginners, then most of them want to pump up their arms and chest, which is quite logical. After all, it is these muscles, strong and pumped up, that immediately catch the eye.
But in the pursuit of developed arm muscles, beginners often focus on
pumping the biceps, despite the fact that the triceps give the bulk to the arm. They do not do important triceps exercises - such as the French bench press and others, not to mention the importance of pumping all muscle groups using basic exercises. But if there is no base - there are no pumped arms and chest. So you should pay attention to the technique of performing basic exercises for the pectoral muscles, because most beginners do not take into account how to do the bench press correctly.
Speaking about the direct work of the muscles, in particular, the triceps bundle (triceps muscle) and pectoral muscles, it should be noted that they usually work in combination when performing exercises such as bench press, wiring, push-ups (including on parallel bars) and etc. Therefore, an increase in the bench press, that is, the number of repetitions and the lifted mass, is achieved by pumping the pectoral muscles and additional isolated pumping of the triceps. For him, you need to apply various exercises in a complex. But a special role is played by the French bench press.
The technique of the latter consists in the following. Firstly, you need to choose the right bar and equip it with a weight that can be lifted at least 10 times. As for the bar neck, we can say that it is better and more convenient - EZ-like, but you can do without it. Secondly, you need to lie down in the starting position (horizontal), while it is important that the feet rest firmly on the floor. Then, straightening your arms with the bar up, you need to smoothly bend them in the forehead (preferably a little further) so that an angle of about 45 degrees is formed in the elbow, stopping the bar about five centimeters from the forehead. From this position we straighten the arms to the limit (90 degrees at the elbow), resulting in a repetition. Thus, it is necessary to do the whole set, the number of repetitions in which, as already mentioned, is 10 times or more, depending on the training program and the time allotted for training when the French bench press is done.
It must also be remembered that some exercises do not need to be applied for a long time in the same complex, avoiding "stagnation" in the progress of strength and muscle growth. In addition, the French
bench press, when included in training programs for a period of more than three months, can lead to injuries of the elbow joint. When using large weights in this exercise, insurance is mandatory, as well as fixing (wrapping) the elbows with bandages. However, despite possible troubles, the French bench press has obvious advantages as one of the main strength exercises for pumping triceps, especially its long beam.
Inalienable rules of “pitching” are also proper nutrition, drawing up an individual and most rational training plan. It should include basic exercises - such as a bench press, deadlift, pulling up on the bar. It is also important to rationally plan your time for rest and sleep. Only with all the rules and complete dedication, you can count on pumping the muscles of the arms and chest, and on a general set of muscle mass.