Question: What is the maximum bench press weight that a 16-year-old non-professional fitness enthusiast can press without affecting his growth? Also, I bench-pressed 130 pounds three months ago. I was 16 years old, but there was no progress at all in the past three months, and I almost regressed. I practiced one day and rested one day. Who can explain it to me?
Answer: Bench pressing should not affect your height, but squatting will.
It is quite impressive to reach 130 pounds at the age of 16, but the performance has not improved. Maybe it is related to your training method. As long as the human body is excited during training, it will push a heavier weight than the original one (one-bedroom (Push for example), the interval of one day is relatively tight, and the muscles cannot be fully relaxed and recovered, so the training effect is very insignificant. You must rest for at least 3 days in a row. During these 3 days, you can do some exercises to relax the muscles. (such as table tennis, badminton, jogging, etc.); also, eating some supplements after training can help your physical recovery faster. You can also eat some beef, which is an essential food after training!
Barbell bench press: Illustrated tutorial on flat, incline and decline barbell bench press movements: //www.jianshen8.com/ xiangmu/ganngling/3797.html
The strength of the bench press is not long, for several reasons
1. The technical movements of the bench press are incorrect. You need to lie flat on the rack with your legs off the ground and into a curved shape, relying entirely on the strength of your upper limbs.
2. There is no deep stimulation to the muscles. Don’t push a weight all the time. Under appropriate circumstances and under the protection of someone, increase the weight to 100 catties and do 6 to 8 reps, and 110 catties to do 3 to 4 reps. Do 2 to 3 reps of 125 pounds. Frequently this will deeply stimulate the muscles.
It’s okay for you to train one day and one day off, butPay attention to how you relax after doing it
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