The Bench Press is one of the best exercises to build your chest, bar none. And you can lift more poundage per workout than with other isolation exercises-so you'll build strength and size with this exercise.
This article believes that you are familiar with the nuts and bolts of how to bench...
However in order to obtain the optimum results, better known as to build a hulking chest you can take a break from your beer can and you need to know these 9 tips...
Great Tip #1: Plant Your Feet And Puff Up Your Chest
Recline on the bench and plant your feet like you're determined. Next force your chest out to the extreme. To complete this you want to grip the uprights of the bench as you're laying down and carry out 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 #2: Hold Your Breath and Brace Yourself For Tension
Inhale deeply and get ready like you're about to take a punch to the stomach. This gives surety that you're keeping your whole body strong and forcing your muscles to have utmost pressure. Furthermore, the intraabdominal pressure will give you additional strength and protect your back. Moreover, it's worthless to try to breath when there's a loaded barbell lying on your chest.
Tip Number 3 -- Draw 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 Number 5 -- Do NOT Slow Down, Stay Tight and Get Ready
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 becomes hard and you're hitting your stumbling block, here's what you do:
1. Grip the bar as hard as you can
2. Flex your Abs and glutes and grun simultaneously
3. Assume you're sending power from your core, your abdomen into your arms
And GRIND it, keep pushing away from the bar, keeping maximum tension.
Tip Number 7 -- Sooner Than Your Next Rep, Re-check Your Form
Before you carry on 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 another time to get your intra-abdominal pressure up once again...
If you drop a few of these things, re-rack the bar and get yourself into correct position for a second time prior to your next rep. Proper form is more important than doing all your reps all together.
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! - 15255
This article believes that you are familiar with the nuts and bolts of how to bench...
However in order to obtain the optimum results, better known as to build a hulking chest you can take a break from your beer can and you need to know these 9 tips...
Great Tip #1: Plant Your Feet And Puff Up Your Chest
Recline on the bench and plant your feet like you're determined. Next force your chest out to the extreme. To complete this you want to grip the uprights of the bench as you're laying down and carry out 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 #2: Hold Your Breath and Brace Yourself For Tension
Inhale deeply and get ready like you're about to take a punch to the stomach. This gives surety that you're keeping your whole body strong and forcing your muscles to have utmost pressure. Furthermore, the intraabdominal pressure will give you additional strength and protect your back. Moreover, it's worthless to try to breath when there's a loaded barbell lying on your chest.
Tip Number 3 -- Draw 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 Number 5 -- Do NOT Slow Down, Stay Tight and Get Ready
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 becomes hard and you're hitting your stumbling block, here's what you do:
1. Grip the bar as hard as you can
2. Flex your Abs and glutes and grun simultaneously
3. Assume you're sending power from your core, your abdomen into your arms
And GRIND it, keep pushing away from the bar, keeping maximum tension.
Tip Number 7 -- Sooner Than Your Next Rep, Re-check Your Form
Before you carry on 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 another time to get your intra-abdominal pressure up once again...
If you drop a few of these things, re-rack the bar and get yourself into correct position for a second time prior to your next rep. Proper form is more important than doing all your reps all together.
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! - 15255
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