When people think of barbell training, the first thing that comes to mind is the barbell squat, barbell bench press, and barbell deadlift.
They strengthen the legs, pecs, and back muscles, corresponding to improved squat, push-up, and pull-up abilities, as well as overall muscle strength. Whether you are a rookie or a veteran, you can get a good training effect from it.
There is another action that is easily overlooked, it is “Barbell Press“, which can also strengthen the ability to push up, It also helps with the barbell bench press.
Some people will ask: How many kilograms does a barbell press be considered a master?
1. About barbell presses
In traditional bodybuilding training, the barbell press will be trained in a sitting position. The barbell is lowered to the chin position, and the arms are close to the straight position when pushing up. This is the halfway movement.
The purpose is to reduce the stress on the legs and the pressure on the waist, the back can be attached to the back of the chair, and the core can be more easily tightened, so that it can push more weight and focus more on stimulating the front deltoid muscle and triceps.
In powerlifting training, the barbell press will be trained in a standing position. When the arm needs to be fully extended, this is the full range of motion.
The purpose is to extend the movement distance and let the muscles of the whole body participate in the exertion. It can not only strengthen the muscle strength and core strength of the upper limbs, but also exercise the upper chest muscles, latissimus dorsi, and lower back muscles, etc. Muscles of the whole body.
2. The difficulty of training barbell press
Barbell press and barbell bench press, they both belong to the upper press training exercise, but they are different The thing is: the barbell bench press only needs to lie down for training, the spine will show a natural physiological curve, the lower back will arch upwards, forming a bridge posture, and there will be no lumbar spine injury after training.
The barbell press is different, it requires standing training, the entire leg is supported, and more importantly, the back is stabilized.
At this time, the core strength is required to be higher, and the lower back should be avoided excessively arched, so as to avoid too much pressure on the waist.
At the same time, during the push-up process, the strength of the shoulders and arms will determine whether the final locking action can be completed.
If the whole body is strong, then the weight to be lifted is very large.
If there is a weak strength in one part, not only the weight of the lift will be very low, but also only half-way movements can be performed, and it is impossible to continuously push the barbell, reluctantly push the weight, and it will also cause waist pain. Back pain.
3. How many kilograms does it take to be considered a master?
The answer is: If you can do 60kg, you’re already over 90% of the trainers in the gym.
Standard barbell press, the barbell must be pushed up from the bottom position until the arms are fully extended, the entire During the process, keep your legs straight and avoid bending your knees.
Many trainers usually only train the superficial muscles, and often use the sitting method to train, ignoring the exercise of the deep core muscles.
Once you do barbell presses, your body will be too stiff, and you will soon be exhausted. After training, you will often have waist discomfort and soreness.
Barbell presses use half the weight, or even less, than the barbell bench press.
Being able to use 20kg empty bar training means you have started.
Able to use 30kg Barbell training means you are in the novice stage.
Being able to train with a 40-50kg barbell means you are in the advanced stage.
Able to train with a 60kg weight , which means you are already at the master level.
If you can complete 80-100 kg, then you are at the level of a god, which is very good in a general gym Rare.
Overall: barbell press is very difficult, not easy to practice well, ordinary people can be considered a master if they complete a weight of 60 kg.
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Few people in the gym practice barbell presses, because it is too difficult to practice. Stabilizing the core is very important, and at the same time, it is very important to the upper body. Muscle strength also has certain requirements.
Therefore, when training, wear a belt, which can increase the intra-abdominal pressure, keep the back in a neutral position, and reduce the pressure on the lumbar spine.
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Elbow and wrist guards are also required, The former is to reduce the stress on the triceps and avoid premature arm failure, so that the bar can be continuously pushed up. The latter is to reduce stress on the wrist and forearm and avoid wrist injury.
I usually do more “abdominal wheels, hanging leg raises and planks” training , to further strengthen the core and abdominal strength and reduce the risk of injury. risk.
It is recommended that the barbell press be placed in the first exercise, which can be used as a warm-up exercise.
Suitable for shoulder and chest muscle training days, do 5 sets of 8-10 times each time, and after the strength is improved, use the incremental group training mode, so that the overall effect will be better.