The Bench Press is one of the optimum workouts to build your chest, bar none. What is more, you can lift extra poundage for every workout than with other isolation exercises-therefore you'll build strength and volume with this exercise.
This article assumes you know the basics of how to bench
But to get the best results, aka to build a massive chest you can rest your beer can on, you need to know these 9 tips
Tip Number 1 -- Plant Your Feet And Expand Your Chest
Lie down on the bench and plant your feet like you mean it. Then force your chest out to the max. To achieve this you want to grab the uprights of the bench as you're laying down and perform a pullover of sorts so there is an arch in your lower back.
Press you shoulder blades together as hard as you can. Suppose you're pinching a quarter along with them. And simultaneously thrust your shoulders down towards your feet.
Tip Number 2 -- Hold Your Breath and Prepare Yourself For Tension
Take a deep breath and brace yourself like you're about to take a punch to the gut. This insures that you're keeping your whole body tight and forcing your muscles to have maximal tension. Also the intraabdominal pressure will give you more strength and protect your back. Plus, it's useless to try to breath when there's a loaded barbell sitting on your chest.
Tip Number 3 -- Draw the Bar Down With Your Lats
Contract your pecs hard in the beginning of the movement and concentrate on dragging the bar down to your sternum with your LATS. This will make sure you're keeping your shoulder blades together and making your pecs perform nearly all of the work.
Tip #4: Try To Meet The Bar With Your Chest
Keep puffing your chest out and imagine you are trying to touch the bar, meet it halfway with your chest as you're pulling it down with your lats. Continue pulling down until the bar touches your chest. Pause for a moment in this position
Tip Number 5 -- Do NOT Slow Down, Stay Tight and Get Ready
Maintain the pressure in your body, stay tight and brace yourself to thrust. What you do is press the bar off your chest, attempting to move it as fast as you can while keeping ful-body tension for all-out strength. Thrust the bar in the same way as you're doing a press down towards your feet to protect your shoulders. Think you are pushing yourself away from the bar, you'll know you're doing it correctly when you feel your upper back is tight.
Great Tip #6: Make Use Of Extreme Tension Methods At Your Sticking Point
When the rep turns out to be hard and you're hitting your stumbling block, here's what you do:
1. Grab the bar as hard as you can
2. At the same time, Flex your Abs and glutes and grunt
3. Think you're sending strength from your core, your gut into your arms
And GRIND it, keep pushing away from the bar, keeping supreme tension.
Great Tip #7: Prior To Your Next Rep, Double-check Your Form
Before you go for your next rep, recheck to make sure:
* Your feet are still established
* Your shoulder blades are still squeezed together
* Take a breath and then hold it once more to get your intra-abdominal pressure up for a second time...
If you miss some of these things, re-reack the bar and get yourself into suitable position once again before your next rep. Proper shape is more important than doing all your reps at the same time.
There you go, there are 7 tips to make sure you build a monster chest with the Bench Press. Put em to work today and watch your chest grow! - 16003
This article assumes you know the basics of how to bench
But to get the best results, aka to build a massive chest you can rest your beer can on, you need to know these 9 tips
Tip Number 1 -- Plant Your Feet And Expand Your Chest
Lie down on the bench and plant your feet like you mean it. Then force your chest out to the max. To achieve this you want to grab the uprights of the bench as you're laying down and perform a pullover of sorts so there is an arch in your lower back.
Press you shoulder blades together as hard as you can. Suppose you're pinching a quarter along with them. And simultaneously thrust your shoulders down towards your feet.
Tip Number 2 -- Hold Your Breath and Prepare Yourself For Tension
Take a deep breath and brace yourself like you're about to take a punch to the gut. This insures that you're keeping your whole body tight and forcing your muscles to have maximal tension. Also the intraabdominal pressure will give you more strength and protect your back. Plus, it's useless to try to breath when there's a loaded barbell sitting on your chest.
Tip Number 3 -- Draw the Bar Down With Your Lats
Contract your pecs hard in the beginning of the movement and concentrate on dragging the bar down to your sternum with your LATS. This will make sure you're keeping your shoulder blades together and making your pecs perform nearly all of the work.
Tip #4: Try To Meet The Bar With Your Chest
Keep puffing your chest out and imagine you are trying to touch the bar, meet it halfway with your chest as you're pulling it down with your lats. Continue pulling down until the bar touches your chest. Pause for a moment in this position
Tip Number 5 -- Do NOT Slow Down, Stay Tight and Get Ready
Maintain the pressure in your body, stay tight and brace yourself to thrust. What you do is press the bar off your chest, attempting to move it as fast as you can while keeping ful-body tension for all-out strength. Thrust the bar in the same way as you're doing a press down towards your feet to protect your shoulders. Think you are pushing yourself away from the bar, you'll know you're doing it correctly when you feel your upper back is tight.
Great Tip #6: Make Use Of Extreme Tension Methods At Your Sticking Point
When the rep turns out to be hard and you're hitting your stumbling block, here's what you do:
1. Grab the bar as hard as you can
2. At the same time, Flex your Abs and glutes and grunt
3. Think you're sending strength from your core, your gut into your arms
And GRIND it, keep pushing away from the bar, keeping supreme tension.
Great Tip #7: Prior To Your Next Rep, Double-check Your Form
Before you go for your next rep, recheck to make sure:
* Your feet are still established
* Your shoulder blades are still squeezed together
* Take a breath and then hold it once more to get your intra-abdominal pressure up for a second time...
If you miss some of these things, re-reack the bar and get yourself into suitable position once again before your next rep. Proper shape is more important than doing all your reps at the same time.
There you go, there are 7 tips to make sure you build a monster chest with the Bench Press. Put em to work today and watch your chest grow! - 16003
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