How to Increase Your Bench Press and Build Your Upper Body Muscle Mass Fast
Most people know that in order to build up muscle in the upper body one of the best exercises to do is the bench press. A frequent question bodybuilders ask each other is how much you can bench press. Let us examine what it takes to build muscle and how to achieve a bigger bench press. This can be done in a few very effective ways that will make a noticeable difference fast.
Develop your triceps. Almost two thirds of the total muscle mass on your arms is comprised of the triceps muscle. Strengthening your triceps is very beneficial to increasing your bench press. Some excellent exercises that will help build muscle mass on your triceps are using both barbells and dumbbells and doing close grip bench-presses as well as skull crushers. Do not do exercises that just isolate the muscle because they are not good, as they will isolate the muscle completely. Working your triceps will certainly assist in adding weight to your bench press.
Work your triceps separately. The majority of bodybuilding regimens advise that you workout the chest in the same session as the triceps. If you train the triceps separately, you can concentrate on them and get the muscle growing very quickly. Try this over a few weeks and then have a look at how many more kilograms you can bench press.
Change is good. Have you been doing that same old workout regimen for months now? When your muscles have done the same workout a few times, they become used to it and therefore the need to keep growing muscle is not needed. Keep changing things around, it can be slight changes like changing the grip width or even reversing the order of your regimen or they can be more drastic changes such as doing supersets or compound sets and others.
Make sure you are not doing too much. While with most things in life more is better, in muscle building this is not quite true. If you do too much and overtrain your chest then it can struggle to recover and find it hard to grow more. Focus on intensity and technique as opposed to quantity. A short intense workout is much more effective than a long drawn out one.
Solid rest. Your muscles are not going to grow in the gym! At rest is when they grow. If you don?t give enough time for growing then you simply won?t grow. Of course do not workout again when your muscles are still, a fair rule of thumb is to limit yourself to 6-9 sets each session for each muscle group, any more and you risk overtraining.
Take a break from training. If you reach a training plateau, then think about taking a total break. Let your body completely recover from all the strains, come back to your exercises a week or so later, and be even more motivated.
Examine your diet. Are you eating 6 meals per day with a minimum of 1 gram of protein for every pound of bodyweight you have? If you are not following this sort of diet, then it is probable that you are limiting your gains by not following a muscle building diet. In every meal try to eat 50% carbohydrates, 30% proteins, and the remainder can be fats.
Concentrate on your technique. Are you pressing correctly? Bad technique can take away the focus from the chest muscles and can put you at elevated risk of injury. Make sure you are not lifting your feet up off the ground and that your hands are not grasping the bar too close together. These are the two most commonly made errors.
By following the guidelines above you will be giving yourself the best chance to build muscle mass on your chest fast. - 17268
Develop your triceps. Almost two thirds of the total muscle mass on your arms is comprised of the triceps muscle. Strengthening your triceps is very beneficial to increasing your bench press. Some excellent exercises that will help build muscle mass on your triceps are using both barbells and dumbbells and doing close grip bench-presses as well as skull crushers. Do not do exercises that just isolate the muscle because they are not good, as they will isolate the muscle completely. Working your triceps will certainly assist in adding weight to your bench press.
Work your triceps separately. The majority of bodybuilding regimens advise that you workout the chest in the same session as the triceps. If you train the triceps separately, you can concentrate on them and get the muscle growing very quickly. Try this over a few weeks and then have a look at how many more kilograms you can bench press.
Change is good. Have you been doing that same old workout regimen for months now? When your muscles have done the same workout a few times, they become used to it and therefore the need to keep growing muscle is not needed. Keep changing things around, it can be slight changes like changing the grip width or even reversing the order of your regimen or they can be more drastic changes such as doing supersets or compound sets and others.
Make sure you are not doing too much. While with most things in life more is better, in muscle building this is not quite true. If you do too much and overtrain your chest then it can struggle to recover and find it hard to grow more. Focus on intensity and technique as opposed to quantity. A short intense workout is much more effective than a long drawn out one.
Solid rest. Your muscles are not going to grow in the gym! At rest is when they grow. If you don?t give enough time for growing then you simply won?t grow. Of course do not workout again when your muscles are still, a fair rule of thumb is to limit yourself to 6-9 sets each session for each muscle group, any more and you risk overtraining.
Take a break from training. If you reach a training plateau, then think about taking a total break. Let your body completely recover from all the strains, come back to your exercises a week or so later, and be even more motivated.
Examine your diet. Are you eating 6 meals per day with a minimum of 1 gram of protein for every pound of bodyweight you have? If you are not following this sort of diet, then it is probable that you are limiting your gains by not following a muscle building diet. In every meal try to eat 50% carbohydrates, 30% proteins, and the remainder can be fats.
Concentrate on your technique. Are you pressing correctly? Bad technique can take away the focus from the chest muscles and can put you at elevated risk of injury. Make sure you are not lifting your feet up off the ground and that your hands are not grasping the bar too close together. These are the two most commonly made errors.
By following the guidelines above you will be giving yourself the best chance to build muscle mass on your chest fast. - 17268
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