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Im Bankdrücken stärker werden und Stagnation überwinden

Im Bankdrücken stärker werden, darum soll es in diesem Artikel speziell gehen. Wir werden hierbei also nicht allgemeine Infos zum Kraftaufbau geben, sondern speziell Hinweise, die sich nur auf die Übung Bankdrücken anwenden lassen.


Jeder Athlet kennt es, nachdem die Anfangszeit vorbei ist, in der man noch Training für Training mehr Gewicht auf die Langhantel packen konnte, muss man für jedes Kilo mehr auf der Bank kämpfen. Irgendwann erwischt es dann fast jedem- das bekannte Plateau-es geht einfach nicht mehr weiter voran und man wird im Bankdrücken nicht mehr stärker.

Die Gründe hierfür können Zahlreiche sein und wenn man im Internet recherchiert,  findet man unzählige Tipps, um im Bankdrücken stärker zu werden.

Meistens werden Intensitätstechniken und  Schock-Methoden empfohlen, um dem Muskel einen neuen Reiz zu geben und damit das Plateau zu durchbrechen, doch in vielen Fällen liegt das Problem ganz woanders und zwar an einem zu schwachem Trizeps oder einer zu schwachen Schulter!

Ein zu schwacher Trizeps ist einer der häufigsten Gründe, warum man im Bankdrücken nicht so richtig weiterkommt.

 

Um diesen oft vernachlässigten Aspekt soll es in diesem Artikel gehen.

Für einen Fitness-Sportler dient die Übung „Bankdrücken“ dazu, effektiv die Brustmuskulatur zu trainieren. Jedoch sind bei dieser Übung auch der Trizeps und die Schulter stark involviert und genau hier liegt der Knackpunkt:

Das schwächste Glied der Kette versagt zuerst und wenn dein Trizeps oder deine Schulter deine Schwachstelle ist, limitierst du damit deine Bankdrückleistung.

 


Wie erkenne ich, dass Trizeps/Schulter  bei mit zu schwach sind?

Während in der ersten Hälfte der Bewegung (bis man die Hantel bis zur Hälfte nach oben gedrückt hat) vor allem die Brust stimuliert wird, arbeitet der Trizeps besonders in der zweiten Bewegungshälfte.

Wenn man also erst gegen Ende der Bewegung Probleme bekommt, die Hantel nach oben zu drücken, deutet dies auf einen zu schwachen Trizeps hin.

Eine zu schwache Schulter als limitierender Faktor beim Bankdrücken ausfindig zu machen, ist nicht ganz so einfach. Oft spürt man dies selber bei den letzten Wiederholungen eines Satzes.

Außerdem ist eine verhältnismäßig schwache Leistung in Überkopfdruck-Übungen ein Indikator für eine zu schwache Schulter.


Wie soll ich meinen schwachen Muskel stärken, um mein Bankdrück-Plateau zu durchbrechen?

Enges Bankdrücken und Military Press stärker in den Trainingsplan integrieren

Wenn dein Trizeps der limitierende Faktor beim Bankdrücken ist, solltest du unbedingt auch enges Bankdrücken machen. Du kannst diese Übung dann entweder als Assistance-Übung zusätzlich zum klassischen Bankdrücken in deinen Plan einbauen, oder du kannst das klassische Bankdrücken ganz durch enges Bankdrücken ersetzen.

Da ich Naturalsportlern sowieso empfehle, jede Muskelgruppe mindestens zweimal pro Woche zu trainieren (mehr dazu in einem anderen Artikel), wäre eine gute Möglichkeit:

Tag A:       1. enges Bankdrücken

Tag B:       1. klassisches Bankdrücken

Für fortgeschrittene Athleten könnte es sogar sinnvoll sein, auch noch die Übung „Floorpress“ in den Plan einzubauen. Bei dieser Übung führt man aufgrund des eingeschränkten Bewegungsradius, da man auf dem Boden liegt, nur die letzten zwei Drittel der Bankdrückbewegung aus, sodass man mehr Gewicht bewegen kann und, wie schon erklärt, den Trizeps stärker beansprucht. 

Man könnte diese Übung dann als Assistance-Übung an Tag B nach dem klassischen Bankdrücken ausführen.

Diejenigen, deren Schulter die Schwachstelle ist, könnten sinnvollerweise nach dem gleichen Prinzip an Tag A mit Military Press beginnen und an Tag B mit klassischem Bankdrücken, gefolgt von Military Press als zweite Übung.

 

Es hat sich nämlich in der Praxis allgemein gezeigt, dass sich eine Leistungsverbesserung bei der Military-Press positiv auf die Bankdrück-Leistung auswirkt und dann natürlich besonders, wenn man zu schwache Schultern hat.


Trizeps/vordere Schulter mehr isoliert trainieren

Wenn dein Trizeps zu schwach ist, solltest du außerdem das Volumen für die Trizeps-Isolationsübungen erhöhen. Wenn du bisher immer nur drei Sätze einer Trizeps-Isolationsübung gemacht, dann mach in Zukunft 4 oder 5 Sätze.

Natürlich darf man aus Regenerationsgründen mit dem Volumen auch nicht übertreiben.

 

In dem Artikel haben wir bisher über eine schwache Schultermuskulatur als limitierenden Faktor für die Bankdrückleistung gesprochen. Genauer gesagt ist damit nur der vordere Anteil der Schultermuskulatur gemeint, da nur dieser Teil beim Bankdrücken beansprucht wird.

Wenn du also eine zu schwache vordere Schultermuskulatur hast und im Bankdrücken stärker werden wilst, empfehle ich dir, ein paar Sätze Frontheben in deinen Plan zu integrieren.

Normalerweise ist diese Übung nicht unbedingt notwendig, da der vordere Schulteranteil schon sehr viel bei Druckübungen stimuliert wird, doch bei vorhandener Schwachstelle können ein paar Sätze isoliertes Training der vorderen Schulter nicht schaden.


Fazit:

Wenn du gerade beim Bankdrücken stagnierst und erkannt hast, dass der Grand dafür eine zu schwache
Trizeps/Schulter-Muskulatur ist, dann kombiniere Punkt 1 und Punkt 2, und du wirst mit hoher Wahrscheinlichkeit dein Plateau hinter dir lassen und im Bankdrücken stärker werden können.


Wenn du noch mehr Infos zu Training und Ernährung haben willst, und erfahren willst, wie du mit wissenschaftlichen Trainingssystemen dein Muskelwachstum rapide steigern kannst, dann schaue dir das Video an!

Video ansehen!

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