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 believes that you are familiar with the nuts and bolts of how to bench...
Then again to gain the quality results, also known as to build a monster chest you can rest your beer can on, and you need to know these 9 tips...
Great Tip #1: Plant Your Feet And Puff Up Your Chest
Lie back on the bench and plant your feet like you're deadly serious. After that push your chest out to the greatest extent. To achieve this you want to take hold of the uprights of the bench as you're laying down and do a pullover of sorts so there is an arch in your lower back.
Squeeze your shoulder blades together as hard as you can. Imagine you're pinching a quarter together with them. And simultaneously push your shoulders down towards your feet.
Great Tip #2: Hold Your Breath and Get Ready for Pressure
Take a deep breath and prepare yourself in the same way as you're about to take a punch to the abdomen. This assures that you're keeping your entire body tight and driving your muscles to have maximum tension. In addition, the intraabdominal pressure will supply you extra strength and protect your back. And also, it's ineffective to attempt to breath when there's a loaded barbell on top of your chest.
Tip #3: Pull the Bar Down With Your Lats
Flex your pecs hard at the start of the movement and focus on pulling the bar down to your sternum with your LATS. This will ensure you're keeping your shoulder blades together and making your pecs do the majority of the work.
Great Tip #4: Try To Touch 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 #5: Do NOT Relax, Stay Tight and Blast Off
Keep the tension in your body, stay tight, and get ready to push. What you do is squeeze the bar off your chest, trying to move it as fast as you can while retaining full-body tension for maximum strength. Push the bar like you're doing a decline press down towards your feet to protect your shoulders. Imagine you are pushing yourself away from the bar, you'll know you're doing it right when you feel your upper back is tight
Tip #6: Use Max Tension Techniques At Your Sticking Point
When the rep gets hard and you're hitting your sticking point, here's what you do:
1. Grip 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 maximum tension.
Great Tip #7: Prior To Your Next Rep, Double-check Your Form
Before you continue for your next rep, recheck to ensure:
* Your feet are still fixed
* Your shoulder blades are still pressed together
* Take a breath and then hold it another time to get your intra-abdominal pressure up once again...
If you lose anyone of these things, re-rack the bar and get yourself into proper position again before your next rep. Proper form is more important than doing all your reps at once.
There you go, there are 7 tips to guarantee you build a hulking chest with the Bench Press. Put them into action right away and observe your chest grow! - 15683
This article believes that you are familiar with the nuts and bolts of how to bench...
Then again to gain the quality results, also known as to build a monster chest you can rest your beer can on, and you need to know these 9 tips...
Great Tip #1: Plant Your Feet And Puff Up Your Chest
Lie back on the bench and plant your feet like you're deadly serious. After that push your chest out to the greatest extent. To achieve this you want to take hold of the uprights of the bench as you're laying down and do a pullover of sorts so there is an arch in your lower back.
Squeeze your shoulder blades together as hard as you can. Imagine you're pinching a quarter together with them. And simultaneously push your shoulders down towards your feet.
Great Tip #2: Hold Your Breath and Get Ready for Pressure
Take a deep breath and prepare yourself in the same way as you're about to take a punch to the abdomen. This assures that you're keeping your entire body tight and driving your muscles to have maximum tension. In addition, the intraabdominal pressure will supply you extra strength and protect your back. And also, it's ineffective to attempt to breath when there's a loaded barbell on top of your chest.
Tip #3: Pull the Bar Down With Your Lats
Flex your pecs hard at the start of the movement and focus on pulling the bar down to your sternum with your LATS. This will ensure you're keeping your shoulder blades together and making your pecs do the majority of the work.
Great Tip #4: Try To Touch 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 #5: Do NOT Relax, Stay Tight and Blast Off
Keep the tension in your body, stay tight, and get ready to push. What you do is squeeze the bar off your chest, trying to move it as fast as you can while retaining full-body tension for maximum strength. Push the bar like you're doing a decline press down towards your feet to protect your shoulders. Imagine you are pushing yourself away from the bar, you'll know you're doing it right when you feel your upper back is tight
Tip #6: Use Max Tension Techniques At Your Sticking Point
When the rep gets hard and you're hitting your sticking point, here's what you do:
1. Grip 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 maximum tension.
Great Tip #7: Prior To Your Next Rep, Double-check Your Form
Before you continue for your next rep, recheck to ensure:
* Your feet are still fixed
* Your shoulder blades are still pressed together
* Take a breath and then hold it another time to get your intra-abdominal pressure up once again...
If you lose anyone of these things, re-rack the bar and get yourself into proper position again before your next rep. Proper form is more important than doing all your reps at once.
There you go, there are 7 tips to guarantee you build a hulking chest with the Bench Press. Put them into action right away and observe your chest grow! - 15683
