Bench Press is literally the Benchmark to gauge your Strength. I am going to share some cool tips I use to help my members increase their Bench Press faster.
Bench Press is the Best chest exercise and is one of the 3 Olympic moves and for good reason. It tests real strength in your shoulders, chest and arms like no exercise does.
Secrets you can use today in weight room
My first key is – Technique, technique, technique. Do not just blindly follow the big guy you see pressing poundages. He might have well started like that. No use following him. Lets get you started.
1. Is Your Technique Perfect Partner?
Grip is as important as your bench support if not more. A proper grip will not only help you lift more but also lift safely without any untoward accidents.
Use a proper closed overhand grip for best results. Also since you want to use all the muscles your body can use to lift more, make sure your feet are planted on the ground, back is slightly arched and barbell right over your eyes when arms are extended.
2. Sets and Reps are the key to press more
Keep a journal to record you reps and sets for every workout. This helps you aim for constant improvements in every workout and help you lift more, even if 1-2 reps in every next coming workout.
This is because the heavier the weight, the more your muscles will be worked and torn. Each time, they build themselves back a little stronger. With that being said, be sure you don’t take on more than you can handle at any one time, or you could end up with an injury.
3. Feedback/Evaluation is the Breakfast of Champion
Feedback is the breakfast of champions. Unless you evaluate your workouts on a weekly basis how will you find out if your current workout is working?
Use your journal to see if your current workout is helping you lift more.
4. Eat to Press Harder not to Get Fatter
High quality proteins and carbohydrates with essential fats can make or break your gym efforts.
Eat at least 30-40 grams of high quality proteins and 50-100 grams of carbohydrates to repair those damaged tissues.
5. Grow Your Muscle While Resting
Rest is a very important component in your quest to improve your bench press. Muscles tear and become injured each time you lift weights. Therefore, you want to give muscle groups at least two days rest in between workouts.
Make sure you do not neglect your other muscles. Workout out Squats and Deadlifts on non-bench days to build overall growth.
Now its time to Bench Press and press hard, hard and hard.
Abdul Matynne is the author of the ebook “The TEN Commandments of Weight Training“. You can find more Bench Press Workouts at his website.
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