The bench press is a common strength training exercise in fitness and is very effective for increasing the strength and volume of muscles such as the pectoral muscles and triceps. However, it is very important for beginners to choose the right weight, as being too heavy or too light can have a negative impact on the effectiveness of the training. So, how many kg of bench press is considered a beginner?
First of all, let's be clear: the choice of weight for the bench press should be individualized and tailored to the individual's physical condition, training experience, and goals. As a result, there is no one set standard that can be applied to everyone. However, based on general fitness recommendations, here are some reference weights that can be used as a starting point for the bench press::
Weight: Weight is an important indicator of whether the bench press weight is appropriate. In general, the weight of the bench press should be able to match your weight. For example, if you weigh between 60-70 kg, then the bench press can choose to weigh between 60-70 kg. Of course, this is only a rough reference, and the specific situation depends on individual circumstances.
Training experience: If you have less experience in bench press or have not received professional strength training, it is recommended to start with a lighter weight Xi. As you gain training experience and strength, gradually increase the weight.
Fitness goals: If your fitness goal is to increase muscle mass and strength, it is recommended to gradually increase the weight while also focusing on the number of Xi exercises and the regularity of movements. If the weight is too heavy, it is not only easy to cause distortion of the movement, but also may increase the risk of injury.
In conclusion, the choice of weight for the bench press should be based on the individual's physical condition, training experience, and goals. Beginners should start with light weights and gradually increase the weight and reps to achieve the goal Xi of increasing muscle mass and strength. At the same time, we must pay attention to the standardization and safety of the action to avoid injury.
To avoid injury when doing bench press Xi, you can follow these tips:
Correct posture: It is very important to maintain proper posture, including keeping your shoulder blades and hips close to the ground and lifting your waist slightly. At the same time, keep your arms straight, hold the barbell and bend your elbows slightly. Make sure your body is stable and balanced.
Proper weight: Choosing the right weight is key to avoiding injury. Beginners should use a lighter weight and gradually increase it as your skills and strength improve. If excessive weights are used, it can lead to incorrect posture and the risk of injury.
Control movements: Control movements are an important part of avoiding injury. During the bench press, avoid vigorous and rapid movements to avoid muscle damage. The focus should be on smooth ascent and descent movements.
Get plenty of rest: Get plenty of rest before and after your workout to ensure your muscles are fully recovered. During the workout, it is also necessary to take timely breaks to avoid excessive fatigue.
Stay safe: If you feel any discomfort, you should stop exercising immediately and seek medical help. Especially when using weights, pay attention to the position and angle of the barbell to ensure that it does not cause harm to yourself or others.