How can you carry more weights in chest exercises?

 

Strengthening the hand grip:

You might say what is the relationship of the hand fist to chest exercises, as a strong grip provides the greatest stability to the bar through the wrist and forearm, and a weak grip makes you less control over the bar, especially if you are one of those who carry large weights in the gym, so if you have strong wrists, this guarantees your performance of the exercise Correctly, therefore, training your fists and strengthening them is a key factor in increasing your weights in chest exercise and all other exercises.

You should have strong back muscles:

You should not forget that the upper back muscles are also the ones that help you carry weights in chest exercises, without strong upper back muscles, it is difficult for the trainee to stabilize the heavy weight while performing repetitions, as having strong back muscles will make you stronger in chest exercises and bigger as well.

The negative part of the exercise:

The performance of passive exercise with heavy weights has a great effect on increasing strength and the ability to carry more weights. Bodybuilders who do not devote a day to passive training in their training program cannot get more growth of their muscles, some may ask about what is the negative exercise or the negative part of the exercise The passive exercise is that part of the exercise in which the trainee focuses on the stage of the bar descending, for example in the chest exercise. In the negative part of the exercise, the muscles are affected by 30% to 40% more than the usual weight they carry, so you can train on the negative part of the exercise.

Example :

For example, if you can carry 60 kg in a chest exercise and perform 10 repetitions, you must increase the weight to 80 kg or 85 kg and start the exercise by slowly lowering the bar and controlling it until your chest comes into contact with the weight resistance for 5 seconds while getting down and after the arrival of the bar To your chest, let your colleague help you carry the bar up quickly. Do this exercise only once with 10 repetitions if you can. If you find it easy to perform this exercise, you can do it 3 times with 10 repetitions and this one or twice a month in your training program .