When the bench press is unprotected, improving bench press strength requires special attention to safety and training strategies. Here are some suggestions to share these experiences like a friend:
1. Understand and follow safety principles
- Whether it is a free weight or a fixed device, it is necessary to ensure that the movement is standardized and safe. Avoid loss of control in case of exhaustion and stop in time to avoid injury.
- Familiarize yourself with the device: Before using any immobilizing device, understand its operating methods and safety limitations.
2. Develop a reasonable training plan
- Combine free weights with immobilization equipment: Combine free weights (e.g., bench press) with immobilization equipment (e.g., Smith bench press, seated chest press, etc.) depending on your training goals. Immobilization equipment can provide a more stable trajectory and help learn the correct movement pattern.
- Muscle Endurance & Strength Training: Use fixed equipment to perform multiple sets of multi-rep workouts to improve muscle endurance, but they can also be used to challenge maximum strength by adding weight or reducing rest between sets.
3. Pay attention to training details
- Action quality: On the fixed equipment, it is also necessary to ensure the standard of action, and do not sacrifice the quality of action in order to increase weight.
- Adjust the resistance: Most immobilizers allow you to adjust the resistance or weight, gradually increasing the difficulty according to your ability.
4. Step by step to challenge the big weights
- Challenges within safety range: Try to gradually increase the weight on the immobilization instruments, as they generally provide better stability and support, reducing the risk of injury.
- Mental Adjustment: When challenging heavy weights, stay calm and focused, and don't rush things.
5. Ask for help and advice
- Observe & Imitate: Observe how others use immobilizers in the gym, learn their techniques and avoid common mistakes.
- Consult a professional: Ask a fitness instructor or experienced trainer for advice on the proper use of fixed equipment and training plans.
6. Monitoring and Evaluation
- Record your progress: Record not only your free weights training data, but also your performance on your stationary equipment so you can fully assess your progress.
- Adjust the plan: Adjust the training ratio and intensity of free weights and fixed equipment according to the body's response and training effect.
7. Other precautions
- Integrated Training: Combines fixed equipment training with free weights, cardio, stretching, and core training for well-rounded physical development.
- Ensure nutrition and rest: Good nutritional intake and adequate rest are essential for any training program. Make sure you consume enough protein, carbohydrates, and fats during training and get enough sleep.
With these methods, you can effectively integrate fixed equipment training into your overall training plan to improve the strength and endurance of the bench press and other related muscle groups, while maintaining the safety and effectiveness of your training. #卧推没人保护, how to improve#