How to pump the press?
Even experienced bodybuilders, with a long experiencestrength training, may have problems with the muscles of the press. What can we say about beginners in sports halls who do not know how to pump a press, and whose stomach is completely flat and has no coveted cubes.
How to train properly
Today we will answer you on the question of howbleed the press. A five-week prophylactic exercise program for this part of the body will make you king (or queen) on the beach and prevent the beer belly from developing on your body. During this cycle, you will have time to build strength, weight and endurance, become the owner of the coveted cubes and learn in practice how to pump the bottom press, which is considered a very problematic place. So, we train three times a week in 48 hours. In training 3 exercises for 3 sets (sets).
A unique rotation system will enableone set of exercises from different target groups. The first group will develop the power of the press. His second hypertrophy, well, the third will increase his endurance.
If you are actively training, then know that whenapplication of this system in practice, it is necessary to reduce the amount of training for other muscles, and on the days of training presses (which you will have three per week cycle), you should not train other muscles. Only then will you achieve any worthwhile results and pump up the press of your dreams.
For the first workout, you will select exercisesunder the number one of the three presented cycles of exercises, for the second at number two and so on. Try to accurately pick up the load to meet the recommended number of repetitions. Accurately following the recommendations of this article, you can quickly pump the press.
Force
- Twisting in the simulator, 3 sets of 10 reps throughout the five weeks.
- Twisting on the block, 3 sets of 10 reps for all five weeks.
- Side twisting, on the block standing, 3 sets of 10repetitions for all five weeks. From week to week, add the load on the simulators with one weighed, this will help to quickly pump the press, giving him new power capabilities.
Weight
- The climbing of the knees in the vise on a Swedish wall or bar, 3 sets to 15 repetitions for all five weeks.
- Twisting head down, 3 sets to 15 reps for all five weeks.
- Exercise "Woodcutter", 3 sets to 15 repetitions for all five weeks. From week to week, add load, reducing the time interval between sets for 5 seconds.
Endurance
- Back twisting, 3 sets of 20 or more repetitions.
- Twisting with a support, 3 sets of 20 or more repetitions.
- Side twisting of the press, 3 sets of 20 or more repetitions. From week to week, add 1 repetition in each set, bringing the number of repetitions to 24 by the end of the training cycle.
Since some exercises are performed only in one direction, and then in another, then the number of repetitions is indicated only on one side.
Remember that you can quickly pumppress with high quality, only if you progress from training to training, adding weights, reducing the time between sets and adding the number of repetitions.
