Here is a situation that many of you are probably familiar. You have a conversation with a friend or co- gym and inevitably ask , how much bank? The bench press seems to be the year that people summarize and assess the strength and power in the gym of a person. Almost never heard someone say how much you squat or how many rows of weights that can be performed . This is because the bench press is one of the few exercises or where a person can do is show his true power lifting that can be transferred in many other gymnastic exercises and of course many other sports .
The first step for a beginner is to determine the amount of weight that can be used in the bench press . To do this , you must work your repetition maximum or 1RM. Your 1RM is the maximum amount of weight you can use for a full repetition and allows precision cards usually bench press to work the amount of weight you should use when you make a certain number of repetitions.
When it comes to actually perform the 1RM test to make sure your body is rested and fresh. No need to do this test after a workout or at the end of a gym session , as it has the highest energy and power necessary to accurately assess your 1RM .
You will need a helper. A friend or someone working with you in the gym will be perfect . An assistant will give you the confidence and security to go to their maximum lift without worrying that the bar fall on you when you're in the middle of your lift.
When ready to make your 1RM , you should make sure to warm first. A quick and easy to about 5 to 6 minutes of heating, sufficient . This can be on the treadmill, bike or cross trainer just to get the blood flowing around your body . Then you need to do some warm up sets with the bar to make sure you feel good and you're ready to transport heavy loads that are about to perform . At this point it is important to show to focus on the form. Slowly lower the bar to the chest in line with the nipples , gently touching , push up the repetition . Perform about 5-8 reps.
The second set is made should be 75 percent of what you consider to be your 1RM . Perform about 5-6 reps , then rest for three minutes. Then try the 85 percent of estimated 1RM you all three replicates. Rest for 3 minutes and you're ready to go to your 1RM .
Mentally, you must be prepared. You must have focus and determination to drive the pain and get your best repetition maximum . Make sure the observer is ready to go! If the weight is too heavy and not go halfway through the rep take some weight , rest for 2 minutes and try again . However, if you can complete the rep and still feel you still have a little more energy in the tank , and then try to add a few kilos over the bar, wait two minutes and try again .
Want your 1RM properly so you can accurately track your progress and improve training bench press . With concrete actions that can be found in which parts of your workout bench press you need to improve and focus . To overcome these problem areas , along with hard work in the gym will increase your weight lifting and increase your bank !
Jaime Klein is in sports and fitness, internet marketing and social networking. She enjoys going to the gym to get fit and healthy , and especially enjoys spending time with his bench press workout!
Conquer the bench press !
What is a bench press workout ?
read more at:
http://the-bodybuilder.blogspot.com/2013/10/bench-press-chart-ten-basics-brunch.html#more
