Now bodybuilding has become quite popular andOther power sports that are aimed at levying muscle mass and increasing strength. This trend is clearly positive, although most beginners can not properly distribute the load and either suffer from excessive zeal, or, conversely, do a limited number of exercises. Both those, and others, as a rule, admit and other mistakes, namely - incorrect performance of exercises and incorrect their selection. If we talk about the initial goals of the newcomers, most of them want to pump their hands and chest, which is quite logical. After all, it is these muscles, strong and pumped, immediately striking.
But in pursuit of the developed muscles of the hands of beginnersoften focus their attention on pumping the biceps, despite the fact that the main massiveness of the arm gives the triceps. They do not do important exercises on the triceps - such as French bench presses and others, let alone the importance of pumping all muscle groups with basic exercises. But if there is no base, there are no pumped hands and chest. So you should pay attention to the technique of performing basic exercises for pectoral muscles, because most beginners do not take into account how to properly do bench press.
Speaking about the direct work of muscles, inIn particular, the triceps (the three-headed arm muscle) and the thoracic bundle, it should be noted that they usually work in combination when performing exercises such as bench press, wiring, push-ups (including bars), etc. Consequently, increasing the bench press , that is, the number of repetitions and lifting mass, is achieved by pumping the pectoral muscles and additional isolated triceps pumping. For him, you need to use various exercises in the complex. But a special role is played by the French bench press.
Technique of the latter is as follows.First, you need to pick up the right bar and equip it with a weight that can be raised at least 10 times. As for the rod of the bar, you can say that it is better and more convenient - EZ-like, but you can do without it. Secondly, you need to lie in the starting position (horizontal), while it is important that the feet are rigidly rested against the floor. Next, straightening the arms with the bar up, you need to smoothly bend them around the forehead (better 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, straighten the arms to the limit (90 degrees in 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 allocated for training, when the French bench press is done.
It must also be remembered that someexercises do not need to be used 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, may lead to damage to the elbow joint. When using large weights in this exercise, you must have insurance, as well as fixation (winding) of elbows with bandages. However, despite possible troubles, the French bench press has obvious advantages as one of the main strength exercises for triceps pumping, especially its long beam.
Inalienable rules of "rolling" are alsoproper nutrition, making up an individual and most rational training plan. It should include basic exercises - such as bench press, deadlift, pull-up on the crossbar. It is also important to rationally plan the time of rest and sleep. Only by observing all the rules and full dedication can be counted on both pumping the muscles of the arms and chest, and on a general set of muscle mass.
