Let's understand the concepts, the dead point is a certain point in the process of squeezing the barbell, which causes the greatest tension due to an undeveloped muscle group or flaws in the technique. In other words, when you take the maximum weight for yourself, squeeze it by half and the bar stands still - this is the dead point. It’s different for everyone - falling off the chest, mid-press, or the inability to press the barbell.
If you work with a competent coach, then to overcome the dead point, he will offer you what any competent athlete will offer. Analyze exactly where the barbell stops moving upward, and based on this, choose an exercise that will correct this flaw.
If you cannot rip the barbell off your chest, but with the help of a person belaying you, you can do it, and then continue the movement on your own, then your problem is with the lift off your chest. You need to develop speed-strength skills, explosive push-ups and speed presses are ideal for this, a little more about everything.
Prokhodka
Let's do a pass once a month, that's more than enough. We will try during training on Thursday. The program includes bench press. Instead of 5x5 we do this:
- in the first approach 5 repetitions;
- in the second approach 4 repetitions;
- in the third approach 3 repetitions;
- in the fourth approach, 2 repetitions;
- in the fifth approach we try to press 100 kilograms at a time.
Rest for 5-7 minutes between sets to have time to restore energy. In future exercises, try to increase the weight.
How to increase weights
Let's say in the bench press you took 80 kilograms and pressed 12 times. At your next workout, try to overcome the 82 kilogram mark. If you understand that you won’t do 12 repetitions, then press as much as you can. For example, 10 times. In your next workout, you don't increase the weight, but try to do at least 11 reps. And so on until you reach 12. As a result, over a period of time the increase was 2 kilograms. Then consolidate this result and again slightly increase the weight.
Hiking 110 kg
But on this day I decided that it would be better for me to press 107.5 than to be crushed by 110. Since there was no confidence in lifting 110.
107.5 was also quite easy. Then, after consulting with the instructor who was insuring me, I decided to set it to 110. Then suddenly my hands became “wobbly” and I already understood the result, but decided not to give up. Weightlifting bars ∅28 mm have just been delivered to the gym, with which it is easier to perform any presses. I found such a bar and hung 3 tags on it on each side. I rested for about 10 minutes to recover properly. I lay down under the barbell, took it off, lowered it, and pressed it to the dead center, but the barbell didn’t go any further.
Why couldn't you take 110?
Firstly, the day before my shoulders and triceps were already pretty stressed by the push and pull.
Secondly, the warm-up went with a bang! and, feeling an explosion of strength in my muscles, I began to add repetitions to the warm-up: instead of the planned 80/4, I did 80/5 and instead of 95/1, I did 95/2. I think if I hadn’t overdid it in the warm-up and after 105 I immediately put 110 on the weightlifting bar, then this weight would have been mine!
Well, you’ll have to wait and practice for another month
