Tips for white-collar sportsmen to quickly become muscular men

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　　1. Bench Press Speed

The use of fast contraction (1 to 2 seconds) and slow extension (2 to 4 seconds) is inconsistent with Wade's slow continuous tension rule (forced contraction time of 4 seconds, recovery extension time of 2 seconds). The author's experience is that the recovery time is the same as the contraction and lifting time (2 to 3 seconds). Lifting speed that is too fast or too slow indicates that the weight being lifted is inappropriate.

2. Design and practice of bench press barbell

bar dumbbell exercise , the muscles being trained are mainly affected by factors such as the weight of the bell, the way to hold the bar, the grip distance, the angle of the lift, the speed of the lift and the number of sets, and the pectoralis major is no exception.

The diameter of the bench press barbell is preferably slightly thicker, with an outer diameter of 35 to 40 mm and a wall thickness of 2.5 to 3.0 mm. A thicker lever can reduce the unit pressure on the palm, increase the force-bearing area, and facilitate push-up by the arm. The distance from the grip to the bell is preferably short, about 100 mm, so that the weight (force) is concentrated on the vertical plane close to the chest muscles, and the generation of rabbit force couples can be reduced.

The lifting and lowering position of the lever must be placed on the pectoral muscle being trained (down to the diaphragm and up to the clavicle). Chest training should be done from bottom to top, from wide to narrow, that is, first train the lower chest (lying inverted), then train the middle chest (lying supine), and then train the upper chest (lying upright). First hold the bar wide, then hold the bar middle, and then hold the bar narrowly. Use a wide-grip bar to train the width of your chest muscles, and a narrow-grip bar to train the height (thickness) of your chest muscles.

As for the bench press, use a short bench for incline bench press (20-30 degrees) and flat bench press. Only the upper back contacts the bench surface during the press, which can straighten the chest and increase the unit pressure. For incline bench presses, use a seated curved bench (30-45 degrees) to straighten the upper chest and bring it into a horizontal position, so that the barbell acts vertically on the upper pectoral muscles.