Barbell Bench Press Training Tips
Take the maximum bench press weight of 100 kilograms as an example: Warm up with 60 and 70 kilograms first, and press 1 set each for about 8-10 times without reaching failure.
Then enter the formal training, 1 group each of 80 and 90 kg; then 100 kg, do 1 group and then drop to 90, 85, 80, 70 kg, complete 1 group of each weight, and reach failure in each group.
Finally, use 60 kilograms to perform with explosive force, flash press, and try to do about 20 times (to failure).
