youtube/watch?v=y1zB-Bu6V44 Tips for a Bigger Bench Press! As you have seen in the video, when negotiated incorrectly. The bench press is very high risk. We all hit a plateau from time to time. But dont run the risk. Train smart and use these tips to help improve your bench. Like it or not, the Bench Press is one of the primary lifts on which your strength is judged. Nothing turns heads faster in the gym than an impressive Bench Press, and it’s the first (and often only) lift people want to know your numbers on. There’s a good reason for this beyond ego, though.the Bench Press is actually quite technical. If you don’t know what you’re doing, you’ll quickly hit a plateau, which is not only frustrating, but can set you up for injury as you try to break through it by compromising form. Here are my top tips to improve on your bench press! #1 Pump yourself up! don’t stomp around the gym like a madman to get pumped up. I find that the right workout songs, high tempo and high agressive. Really helps dramatically, for getting pumped up, and before I grab the bar, I like to take 10 to 15 seconds to focus on the lift I’m about to perform and visualize myself performing it successfully. #2 Lift Explosively when bench pressing, lowering the bar quickly (2 seconds) and, without pause, then exploding it upward results in greater power gains than a slow descent followed by a pause and explosive ascent. That said, don’t bounce the bar off your chest at the bottom of the rep. This isn’t only cheating, it can hurt quite a bit as the weights get heavier. Don’t simply “drop” the weight toward your body, either–you want to feel as if you are pulling the bar toward your chest, which is something we’ll be talking more about soon. #3 Work On Your “Upper Chest” Yes, there is a muscle that forms what we call the “upper chest.” It’s known as the clavicular pectoralis. An underdeveloped upper chest not only looks bad, it compromises your overall Bench Press performance Avoid this by always including incline pressing in your chest workouts, which has been proven to be particularly effective for building all of the muscles involved in the flat Bench Press. #4 Keep Your Elbows Tucked and Protect Your Shoulders The Bench Press gets a bad rap for ruining shoulders, but that’s not the whole story. It’s bad for the shoulders when performed incorrectly, and the biggest mistake people make is flaring their elbows out as they ascend. keeping your arms at about a 45-degree angle relative to your torso, and using a medium grip, is the best way to protect your shoulders. #5 Use your legs! Create a stable lower body base by placing your feet directly beneath your knees and forcing your knees out, which will tighten your quads and activate your glutes. This allows you to push through your heels as you ascend, creating the “leg drive” that you’ve probably heard of. I hope these tips help you to increase your Benching, give us some feedback and let us know how it goes! JB #SPPT #BigBenchPress
Posted on: Thu, 30 Oct 2014 11:32:31 +0000
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