Parallel bar arm flexion and extension and bench press weight conversion: accurately improve upper limb strength

　　Parallel bar dips and bench presses are both exercise It is a classic movement for upper body strength. Many bodybuilders want to understand the strength conversion relationship between the two. This article will focus on the conversion of parallel bar arm flexion and extension and bench press weight, and discuss the relevant points.

Strength conversion basics

　　individual differences impact: Everyone's body structure and muscle strength distribution are different, and the strength performance of parallel bar arm extension and bench press is also different. Generally speaking, people with lighter weight and relatively longer upper limbs may have an advantage in parallel bar dips and extensions. ； People who are heavier and have developed chest muscles may bench press heavier.

　　Approximate conversion ratio: Studies have shown that for most people, the strength of one parallel bar arm flexion and extension is roughly equivalent to 30%-50% of the body weight of the bench press. But this is only a rough reference, and the specific situation needs to be combined with the actual situation of the individual.

Movement standards and training effects

　　Parallel bar dips: Movement standards are the key to ensuring training effects. When bending and extending the parallel bars, keep your body straight, avoid swinging back and forth, and control the speed of your movements throughout. Standard movements can better stimulate the chest muscles and triceps and improve the training effect.

　　bench press: When bench pressing, make sure your shoulders are stable, your back is close to the bench, and when the barbell drops to your chest, the angle between your elbows is about 45 degrees. Correct movements can effectively avoid compensation and allow the target muscles to be fully exercised.

Muscle Recruitment and Progressive Loading

　　muscle recruitment: When performing parallel bar dips and bench presses, focus on the contraction and extension of the target muscles to improve muscle recruitment. You can enhance the training effect by imagining the way your muscles exert force.

　　progressive loading: In order to continuously improve strength, a progressive loading training method is needed. Gradually increase the difficulty of parallel bar arm flexion and extension, such as increasing the weight ； Or increase the weight of the bench press, but be careful to do it step by step to avoid injury.

Joint protection and safety points

　　joint protection: Parallel bar dips and bench presses both put a certain amount of pressure on joints such as the shoulder joint. Warm up before training and move your joints ； During training, pay attention to the range of motion and avoid overextending or twisting the joints.

　　Safety tips: When performing bench presses, it is best to have a partner to protect you from falling injuries. When bending and extending the arms of the parallel bars, ensure the stability of the parallel bars.

Training plan development

　　Make plans based on conversions: Develop a reasonable training plan based on the strength conversion relationship between parallel bar arm flexion and extension and bench press. You can combine the two, such as arranging 2-3 parallel bar arm extension training and 2-3 bench press training within a week.

　　Consider personal goals: If the goal is to increase muscle size, you can choose a training weight that can complete 8-12 reps.； If you are improving strength, you can choose a heavier weight that can be completed 3-6 times.

　　In the process of fitness, reasonable strength conversion can make training more scientific. Although parallel bar arm extensions and bench presses have different movements, they both have a good stimulating effect on the chest muscles, triceps, etc. Understanding the conversion relationship between them will help you develop a more effective training plan.