What are the bench pressures?

Bench press love almost everything without exception. Whether you are a beginner or an experienced athlete, bench press will be the main exercise, without which you will not achieve a good result. It's unlikely that anyone will be interested in the indicators of deadlift or squats, but the personal standard in bench press will necessarily be affected in your conversation. It is a kind of visiting card for every athlete. In addition, a good bench press provides respect and attention to your person.

The bench press standards exist in powerlifting. Not so long ago, about ten years ago, ranks and ranks in this sport were awarded according to the total number of the most effective approaches for three exercises: the bench press, the deadlift and squat with the bar. It was not so important how much you squeezed, sat down or pulled, that you can not say about today's day, when many federations of this sport do not follow such a technique. They introduce bench pressures.

The 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 (up to 18 years), 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 is the discharge standards for bench press or the fight for the title. For example, for men in the weight category of 83 kg to perform a candidate for the master of sports, you need to squeeze 177 kg, which can not be said about women who in the 84 kg category require 115 kg. Great attention athletes-lifters give to the technique.

If in bodybuilding for the pumping of pectoral muscles the press is performed by means of isolated movements, then during the press in powerlifting, attention is paid entirely to other muscle groups. For the best result, you need to bend as hard as possible and perform the exercise with a jerky movement, using not only the thoracic, but triceps, deltoid and, of course, the back muscles. You seem to be pulling your back, making a jerk. Another important condition is breathing, from the frequency and correctness of which the results of the standards depend.

Before the performance of the bench press standard, you need to catch your breath, because there is a heavy load ahead of you both on the muscles of the body and on most of its organs. Then take a deep breath and hold your breath. Preliminarily taking the appropriate position on the bench, make a reduction, At which gradually exhale the accumulated air. These basics must be taken into account at every training, for without them, even under the influence of any preparations, training will not be so effective. It's unlikely that your indicators will rise at least a couple of kilograms in a short time. It does not matter whether you are doing sports or not, the bench has not harmed anyone yet! On the contrary, it makes you stronger and more beautiful. This is the so-called "base of all bases" both in building a strong developed musculature, and in achieving any sporting titles. So take the bar, see what the bench press standard is for you, and train on health.