There are truly many machines in the gym, all of which promise bigger muscles and more suppleness. But the undisputed supreme discipline in the gym is the bench press, and not without reason. Depending on the inclination of the bench Chest, triceps and shoulders trained at different intensities, moreover, the bench is ideal to build mass. But even the best Weight bench Training can still be optimized by a few tricks.

Five tips for weight training in the video

The top five tips for training at the bench

• 1. variety and stretch: Especially the latter is often neglected. Muscles do grow through training, but during rest periods. Muscles need for the complete Regeneration around 48 hours, during which other muscle groups should be trained. An intensive weight bench workout also requires a break. Stretching is equally important, because only long and supple muscles remain permanently healthy.
• 2. the pyramid: A very simple tip for training is the pyramid. Here, the weight bench training begins with very little weight and many repetitions. Gradually increase to the maximum weight (with a few repetitions), then slowly reduce the weights again. This way the muscles are ideally warmed up and toxins of the anaerobic training (such as lactic acid) are flushed out again after the maximum load.
• 3. two times short instead of one time long: Who the weight bench workout for faster Muscle building If you want to use the barbell more often, you are advised to replace it with two dumbbells. This does not allow as much weight to be lifted, but it trains the coordinative muscles in particular. In addition, the movement is more natural, because the arms are moved separately.
• 4. no pain, no gain: Although this fitness motto from the 80s was considered lost for a long time, it still has a kernel of truth. Muscles grow through a stimulus and that means quite specifically: strain. If you push yourself to the limit with every workout, you will be rewarded with growing muscles.
• 5. one partner: It sounds silly, but a partner always lifts weight with you, whether he's engaging or not. After all, the bench press on the weight bench is training with free weights. Especially when the weights get heavier, you should also think about your personal safety, because many unsightly accidents have happened at the bench and the barbell is difficult to push off the body in case of a fall. A safety partner provides the necessary confidence and helps to squeeze the last five percent out of the body.
• In addition, the partner provides psychological motivation, which can also provide a final incentive.