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Method 1: bench rack squat and bench press on the floor
As we began to talk with the bench press, I just have to come back to this exercise. And the bench rack squat and bench press on the floor - simple, but very important exercise. The key - pause at the bottom of each repetition, in which we get rid of the accumulated energy. Because of this, the operating weight may seem harder and you have to throw a few tens of kilograms. In this case, the bitter truth is that all this time you have deceived themselves about progress.

In the first case, use rack squat so that the neck of the bar located above the breast. During the exercise we all pay attention to the concentric phase of the movement. Since I am under the heading, I quickly perform recovery, and then lower the bar on the bar. Do not waste energy by lowering the boom - I often use a controlled fall. As soon as the bar back on the rack, release the neck, lower your arms to the side and get ready for the next repetition. And so on until you have finished treatment.

traning-s-polnoi-ostanovkoi-6
Bench press on the floor
The main goal - to generate maximum power, so forget about the light approaches to 12-15 repetitions. I start with 4 repetitions and gradually reduces the number of reps per set to one or two. I recommend to start with five reps per set and move towards an approach the most severe of the two repetitions.

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