Bench press 100 kg... for most guys who visit gyms, it is the figure of 100 kg that is considered an indicator of the success of the training process as a whole. By and large, this is true, because an untrained athlete is not able to lift much weight.
The bench press of 100 kg is the threshold beyond which the amateur bench press ends and a serious game of nerves, psyche and muscles begins. In many ways, your bench press depends on you, or more precisely on how you feel about it and the weight.
It would not be amiss to remind our readers that there are some relationships between the weight of the athlete and the weight of the lifting sports equipment. Judge for yourself, it is much harder for someone who weighs 60-70 kg to bench press a 100 kg barbell than, for example, to bench press 100 kg for a guy weighing 115 kg. Take this into account in your bench press predictions and calculations.
Ways to increase your bench press
There are many ways to increase performance, but the main thing in the bench press is the person’s attitude. You will have to monitor your diet, daily routine, training, and psychological state. During classes, you should think only about the desired result, without being distracted by extraneous matters.
The connection between a person’s performance and thoughts has been proven more than once by scientific research. Many pros admit that during the most difficult exercise they imagined that the goal had already been achieved. Visualization will also help you achieve your goal faster.
Increase weight
There is no specific number of repetitions per set or weight that will definitely lead an athlete to the body of their dreams. You can’t constantly “tread water”, doing empty approaches. Working weights should be increased, but gradually and wisely. Trainers recommend including at least 1–2 approaches with a heavy barbell in your workout, and after that, perform another 10–12 reps on the bench press with your usual weight.
Explosive force
Research conducted at the University of Sydney confirmed the effectiveness of active training. Muscle mass will build faster if you do not bench press slowly, as some trainers advise. Similar studies also took place in Connecticut, Oklahoma, and Wisconsin. Of course, you need to perform the exercise smoothly, without sudden movements, but do not stretch it out for a long time.
Control the lowering of the bar
You can learn to feel the muscles by imagining the connection between the body and the bar. The barbell should not be allowed to simply fall on the athlete’s chest - one must mentally pull it towards oneself, as if in control. Do not forget about other parts of the body: at this moment the shoulder blades are moving towards each other, the head and buttocks are pressed against an inclined or straight bench, the legs rest on the floor.
Regularity of classes
Athletes who do not know how to increase strength in the bench press try to exercise more and more often. Experts recommend that you really exercise regularly, but also don’t forget about rest. It is enough to perform exercises while lying down 2-3 times a week, combining it with other elements. Muscle building occurs due to neuromuscular adaptation, when the fibers begin to work more efficiently. It is necessary to “train” the muscles, so it is important to follow the training plan, otherwise the entire result will be spoiled by overexertion.
Grip width
Many powerlifters vary their grip width on the bench press during training to improve their performance. A wide grip allows you to develop large pectoral muscles, while a narrow grip loads the triceps and shoulder muscles. If you sometimes (for example, every 2 approaches) change the position of your hands on the bar, you will be able to pump up several muscle groups at once.
Count calories
Bench press training without proper nutrition is a futile exercise. When thinking about why you can’t build muscle mass, you need to think about your diet.
If the body does not receive enough nutrients and calories, then it will be extremely difficult to increase strength indicators. Every day, athletes need to consume about 3 thousand calories per day. In fact, the figure is different for each person; some athletes consumed up to 4-5 thousand calories per day to gain weight.
Alexander Shestov
TRX Certified Trainer
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It is difficult to calculate the daily requirement for increasing weight on your own, since you need to take into account lifestyle, metabolism, and intensity of exercise. Eating everything in a row is unacceptable - you need to eat according to the dietary table along with sports cocktails.
Rest
Some training schemes include the “all the way” technique, that is, until muscle failure. When the athlete realizes that he will not be able to bench press the barbell any more, he must take a break for 30–60 seconds. After a pause, perform the exercise again until muscle failure (no matter how many times you managed to lift the barbell), rest and continue training. The technique is borrowed from powerlifting; it is recommended not to do more than 4 such approaches.
Develop shoulder muscles and triceps
Focusing only on the pectoral muscles is a big mistake, which sometimes makes it impossible to improve the result. You should constantly progress in the bench press, develop your shoulders and triceps so that they also actively participate in the work. This can be done by performing crossover arm extensions, French or military presses.
Comments
Watch your breathing.
When lifting, holding the exhalation mobilizes the stabilizer muscles. This provides the body with immobility and increases the efficiency of the exercise.
Watch the placement of your elbows.
Move them in a vertical plane, and when lowering, move them to the sides horizontally to the floor.
Do not bring them closer to the sides - you risk
stretching your shoulder joints.
Straighten your arms at the top, bring the dumbbells together.
Otherwise, it will not be possible to load the serratus muscles and thoroughly work the outer edges of the fan-shaped muscles.
Synchronize your hand actions
so as to ensure smoothness and continuity of movements. This can only be done by using moderate weights. When working with heavy projectiles, the efficiency of the equipment decreases due to load redistribution.
Technique for performing the “Breast Bridge” to increase results
When thinking about how to increase your bench press, you need to take care of the bench program. It will not be superfluous if a specialist compiles it individually. You can do this yourself, especially since there is plenty of advice online from professionals on how to increase your results. Starting position of the “Breast Bridge” technique:
- Lie on the bench, but do not immediately lower your feet to the floor. Your feet should be placed at the other end of the bench.
- Bend at the waist, stretching your stomach up to stretch your body before a difficult exercise. You should hold onto the bar with your hands, with your feet and shoulder blades serving as support points. It is important to try to bring your shoulder blades as close as possible and keep them there until your strength bench press workout is over.
- Lower your pelvis onto the bench after the bridge, and then place your feet on the floor. The legs should not be loosely apart - the heels serve as the main point of support.
This technique maximizes the use of the lower pectoral muscles. The amplitude is reduced, which means the athlete spends less energy moving the bar. All your strength goes into lifting the working weight, which will allow you to increase your bench press performance by 20 percent.
Features of training with dumbbell bench press lying on an incline bench
In a beginner's workout, this movement usually comes first, and alternates with the barbell press on a daily basis, rather than doing it in one session. As the athlete’s level progresses, it is possible to include this press in training as a second basic exercise, after working with the barbell.
The dumbbell press is performed as the first exercise if the goal is to achieve symmetry and balance in the muscles. He should go up to the barbell press, if the athlete has one hand that is very dominant, and the other is lagging behind in terms of strength, “pressing.”
Modes are selected individually, depending on the goals. They often work in power mode for 5-6 repetitions, but “pumping” for 12-15 repetitions is also common.
In women's training, training usually takes place according to the scheme “push-ups - one of the dumbbell presses - barbell press” due to the fact that, due to the anatomical features, stabilization in the joints will be a more difficult task. The exception is women with naturally broad shoulders; they can start with barbell presses and continue with dumbbells.
How to overcome a plateau
It happens that no matter how many methods are tried, the result does not improve. In the end, either the athlete or his body gives up, beginning to signal overload with severe muscle pain. There are a few tips to help you overcome the plateau:
- do other exercises to increase the bench press (for example, parallel bars), and then return with renewed vigor;
- increase weight in other exercises that will pump up the whole body and make the athlete physically stronger;
- The bench press program should be changed regularly to prevent the muscles from becoming accustomed.
You can forget about the goal and just train without asking questions about how to increase your bench press result. Under no circumstances should you quit training and give up! Sooner or later the desired result will be achieved.
Someone takes a completely different approach - to press under any conditions. Let's do fewer sets or use light weights, but still do it. Sometimes trainers advise reducing the working weight and training for a while so that in two weeks you will exceed the results. The bottom line is that the program for increasing the bench press is outdated and needs to be replaced. To overcome yourself, you need to work a lot and persistently, regardless of whether the classes bring quick results.
How to increase the weight on the bench press or the number of approaches - these and many other questions concern every athlete. After long training, a plateau may occur when the athlete reaches 80 kg. or another figure is unable to surpass itself. Fortunately, this is a temporary phenomenon and after changing technology everything changes.
Ask your question to the coach:
Bench press 100 kg. Psychology of weight
As long as you work with light weights, your psyche works in a calm mode. But as soon as you move to heavy weights, your nervous system begins to protect you from overload, telling you that you are not capable of lifting more. This is an absolutely normal defense reaction inherent in our body.
A bench press of 100 kg is something scary and beyond our psyche; the very figure of 100 kg is already frightening. Pay attention to the price tags in stores, because the amount of 99.99 is not scary, while 100 is already regarded completely differently. This effect is used by marketers who understand that for a person the round number 100 is symbolic.
Also for bodybuilders, a bench press of 100 kg seems something symbolic and unattainable. Until you start thinking differently, you will not be able to bench press 100 kg or more. But not everything is as sad as it might seem at first glance. There is a technique with which you can prepare your body for a bench press of 100 kg, both physically and psychologically.
Denis Borisov's wife
At the beginning of 2020, Denis Borisov married Anna Malyarova.
Anna Malyarova-Borisova is a repeated national champion in the bikini and body fitness category (2011-2012) and vice-world champion (IFBB World Championship, Kiev 2013). Anna runs her own YouTube channel, where she talks about training and preparation for fitness bikini competitions, as well as the nuances of posing in bikini fitness and body fitness. Together with his wife Denis Borisov, in the second half of 2020, they created a channel for women and girls, fit4woman, who want to look better than the rest in order to get more than the rest. The channel provides useful tips and recommendations in the field of fitness, proper nutrition, a healthy lifestyle and relationships with the outside world.
Interview with Komsomolskaya Pravda Publishing House (FITNESS GUIDE)
https://youtu.be/5sQOXoTAl5w
After graduating from Alma Mater, Denis completely plunged “ into the abyss of stage debauchery and vice,”
performing
in various erotic shows.
From 2004-2011 in Moscow he worked as an administrator and participant in an erotic show. He completed acting courses at the film studio named after. M. Gorky.
Since 2010, he began to try his hand at video blogging: he shot a number of preliminary videos on exercise techniques called “Secrets of a Stripper.” In 2011-2012, he gave up striptease and devoted himself to fitness blogging, regularly releasing free and paid information materials.
Childhood and youth
Denis Borisov himself told some details of his birth and childhood, highlighting this part of the biography for interested fans. The athlete did this on the pages of his personal blog.
Denis was born, or as the athlete was later nicknamed on the Internet - Denchik, on September 14, 1980. The boy's father is a military man, and his mother is a preschool teacher. The father's professional service was the reason that his son was born on an island on the border with Turkey, in a closed military town.
Denis says that his mother is a creative person and played in the theater in her youth, so she supported the boy’s desire for art. She encouraged her interests in music and singing, and later justified her controversial participation in dance show programs with her love for the stage.
Minsk remains Borisov’s hometown, although as a schoolboy the boy had to often change his place of residence due to his parents’ constant moves. Denis jokes that his father couldn’t decide which city he liked best. Therefore, the boy graduated from the first three grades of primary school in Kyiv, and senior classes in Minsk. Borisov notes that each new class began in a new school, and sometimes in a new city.
Denis Borisov in his youth
Constant moving affected academic performance - grades in the diary were average. However, after completing secondary education, the young man successfully passes exams to the military academy, planning to follow in his father’s footsteps. The unfavorable situation for the army that has developed due to the collapse of the Union forces us to change plans.
The newly minted student entered the Faculty of Economic Law at the Minsk Institute of Management, from which he successfully graduated and received a law degree. True, the young man did not turn out to be a lawyer.
Photo session of Denis Borisov
Even during his school years, Denchik begins to play sports intensively, or, to be more precise, to work on strength training and improve physical fitness indicators. Since the fifth grade, he spends the summer on horizontal bars and trains independently at home. The future athlete admits that at that time the training was not planned; it was carried out with the help of improvised dumbbells, an expander and a couple of chairs.
Despite my inexperience, the lessons brought results. Denis was able to surprise his classmates by doing 20 pull-ups on the horizontal bar.
