{"id":134,"date":"2012-11-07T14:57:26","date_gmt":"2012-11-07T14:57:26","guid":{"rendered":"http:\/\/www.aminosaeuren.biz\/?p=134"},"modified":"2022-01-27T15:10:05","modified_gmt":"2022-01-27T15:10:05","slug":"weight-bench-training-five-tips-and-tricks","status":"publish","type":"post","link":"https:\/\/eiweiss.com\/en\/weight-bench-training-five-tips-and-tricks\/","title":{"rendered":"Weight bench training - 5 tips and tricks"},"content":{"rendered":"<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_section-aaddacb31ae4467f7eb8866f896e216b\">\n.avia-section.av-av_section-aaddacb31ae4467f7eb8866f896e216b .av-parallax .av-parallax-inner{\nbackground-repeat:no-repeat;\nbackground-image:url(https:\/\/eiweiss.com\/wp-content\/uploads\/2021\/07\/eiweiss-header.jpg);\nbackground-position:50% 0%;\nbackground-attachment:scroll;\n}\n.avia-section.av-av_section-aaddacb31ae4467f7eb8866f896e216b .av-section-color-overlay{\nopacity:0.4;\nbackground-color:#ffffff;\nbackground-image:url(https:\/\/eiweiss.com\/wp-content\/themes\/enfold\/images\/background-images\/dots-mini-strong.png);\nbackground-repeat:repeat;\n}\n<\/style>\n<div id='av_section_1'  class='avia-section av-av_section-aaddacb31ae4467f7eb8866f896e216b main_color avia-section-no-padding avia-no-border-styling  avia-builder-el-0  el_before_av_section  avia-builder-el-first  avia-full-contain av-parallax-section avia-bg-style-parallax av-section-color-overlay-active av-minimum-height av-minimum-height-25 av-height-25  container_wrap fullsize'  data-section-bg-repeat='contain' data-av_minimum_height_pc='25' data-av_min_height_opt='25'><div class='av-parallax' data-avia-parallax-ratio='0.3' ><div class='av-parallax-inner main_color avia-full-contain'><\/div><\/div><div class=\"av-section-color-overlay-wrap\"><div class=\"av-section-color-overlay\"><\/div><div class='container av-section-cont-open' ><main  role=\"main\" itemprop=\"mainContentOfPage\"  class='template-page content  av-content-full alpha units'><div class='post-entry post-entry-type-page post-entry-134'><div class='entry-content-wrapper clearfix'>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_hr-5d676c9ed7be3a08936c51c97e75c1ab\">\n#top .hr.hr-invisible.av-av_hr-5d676c9ed7be3a08936c51c97e75c1ab{\nheight:100px;\n}\n<\/style>\n<div  class='hr av-av_hr-5d676c9ed7be3a08936c51c97e75c1ab hr-invisible  avia-builder-el-1  el_before_av_heading  avia-builder-el-first'><span class='hr-inner'><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-kykjmlxd-aba6f44f5eb453428ad6cb1090723570\">\n#top .av-special-heading.av-kykjmlxd-aba6f44f5eb453428ad6cb1090723570{\npadding-bottom:10px;\n}\nbody .av-special-heading.av-kykjmlxd-aba6f44f5eb453428ad6cb1090723570 .av-special-heading-tag .heading-char{\nfont-size:25px;\n}\n.av-special-heading.av-kykjmlxd-aba6f44f5eb453428ad6cb1090723570 .av-subheading{\nfont-size:15px;\n}\n<\/style>\n<div  class='av-special-heading av-kykjmlxd-aba6f44f5eb453428ad6cb1090723570 av-special-heading-h6 blockquote modern-quote  avia-builder-el-2  el_after_av_hr  avia-builder-el-last'><h6 class='av-special-heading-tag'  itemprop=\"headline\"  >Weight bench training - 5 tips and tricks<\/h6><div class=\"special-heading-border\"><div class=\"special-heading-inner-border\"><\/div><\/div><\/div>\n<\/div><\/div><\/main><!-- close content main element --><\/div><\/div><\/div><div id='av_section_2'  class='avia-section av-av_section-c71edcd9ade149767e0a2c9837d32abf main_color avia-section-default avia-no-border-styling  avia-builder-el-3  el_after_av_section  avia-builder-el-last  avia-bg-style-scroll av-minimum-height av-minimum-height-75 av-height-75  container_wrap fullsize'   data-av_minimum_height_pc='75' data-av_min_height_opt='75'><div class='container av-section-cont-open' ><div class='template-page content  av-content-full alpha units'><div class='post-entry post-entry-type-page post-entry-134'><div class='entry-content-wrapper clearfix'>\n<div class='flex_column_table av-av_one_full-0aba1386ecdf4100f87a9b3f3d05a41f sc-av_one_full av-equal-height-column-flextable'>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_full-0aba1386ecdf4100f87a9b3f3d05a41f\">\n.flex_column.av-av_one_full-0aba1386ecdf4100f87a9b3f3d05a41f{\nborder-radius:0px 0px 0px 0px;\npadding:80px 80px 80px 80px;\n}\n<\/style>\n<div  class='flex_column av-av_one_full-0aba1386ecdf4100f87a9b3f3d05a41f av_one_full  avia-builder-el-4  avia-builder-el-no-sibling  first flex_column_table_cell av-equal-height-column av-align-top'     ><section  class='av_textblock_section av-kykjnkwu-507a5cd2e6b1d9bec08bf029b34619ed'   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>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 <strong>Chest, triceps and shoulders<\/strong> trained at different intensities, moreover, the bench is ideal to build mass. But even the best <strong>Weight bench <a href=\"https:\/\/eiweiss.com\/en\/\">Training<\/a><\/strong> can still be optimized by a few tricks.<\/p>\n<h2>Five tips for weight training in the video<\/h2>\n<p><strong>The top five tips for training at the bench<\/strong><\/p>\n<ul>\n<li><span style=\"text-decoration: underline;\"><strong>1. variety and stretch:<\/strong><\/span> Especially the latter is often neglected. Muscles do grow through training, but during rest periods. Muscles need for the complete <a href=\"https:\/\/eiweiss.com\/en\/what-are-bcaas-branched-chain-amino-acids\/\">Regeneration<\/a> 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.<\/li>\n<li><span style=\"text-decoration: underline;\"><strong>2. the pyramid: <\/strong><\/span>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.<\/li>\n<li><strong><span style=\"text-decoration: underline;\">3. two times short instead of one time long:<\/span><\/strong> Who the weight bench workout for faster <a href=\"https:\/\/eiweiss.com\/en\/what-are-bcaas-branched-chain-amino-acids\/\">Muscle building<\/a> 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.<\/li>\n<li><span style=\"text-decoration: underline;\"><strong>4. no pain, no gain:<\/strong><\/span> 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.<\/li>\n<li><span style=\"text-decoration: underline;\"><strong>5. one partner:<\/strong><\/span> 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.<\/li>\n<li>In addition, the partner provides psychological motivation, which can also provide a final incentive.<\/li>\n<\/ul>\n<\/div><\/section><\/div><\/div><!--close column table wrapper. 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