Build A Bigger Chest With The Bench Press Through These 7 Tips
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
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...
Tip #1: Plant Your Feet And Puff Out 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.
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.
Great Tip #2: Hold Your Breath and Get Ready for Pressure
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.
Great Tip #3: Drag the Bar Down With Your Lats
Tighten your pecs hard at the start of the movement and focus on pulling the bar down to your sternum with your LATS. This will check you're keeping your shoulder blades together and making your pecs execute most 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
Great Tip #5: Don't Rest, Stay Tight and Gear Up
Sustain the tension in your body, stay tight, and prepare yourself to push. What you do is force the bar off your chest, trying to to move it as fast as you can while maintaining full-body tension for supreme 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 properly when you sense that your upper back is tight.
Tip #6: Use Max Tension Techniques 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. Assume you're sending power from your core, your abdomen into your arms
And POUND it, keep pushing away from the bar, keeping extreme pressure.
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 planted
* Your shoulder blades are still pinched 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 guarantee you build a hulking chest with the Bench Press. Put them into action right away and observe your chest grow! - 17268
This article assumes you know the basics 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...
Tip #1: Plant Your Feet And Puff Out 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.
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.
Great Tip #2: Hold Your Breath and Get Ready for Pressure
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.
Great Tip #3: Drag the Bar Down With Your Lats
Tighten your pecs hard at the start of the movement and focus on pulling the bar down to your sternum with your LATS. This will check you're keeping your shoulder blades together and making your pecs execute most 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
Great Tip #5: Don't Rest, Stay Tight and Gear Up
Sustain the tension in your body, stay tight, and prepare yourself to push. What you do is force the bar off your chest, trying to to move it as fast as you can while maintaining full-body tension for supreme 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 properly when you sense that your upper back is tight.
Tip #6: Use Max Tension Techniques 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. Assume you're sending power from your core, your abdomen into your arms
And POUND it, keep pushing away from the bar, keeping extreme pressure.
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 planted
* Your shoulder blades are still pinched 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 guarantee you build a hulking chest with the Bench Press. Put them into action right away and observe your chest grow! - 17268
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