7 Tips To Build A Bigger Chest With The Bench Press
One of the greatest workouts to build your chest is the Bench Press. In addition, you can lift further poundage for each workout than with other isolation exercises. As a result, you’ll build muscle and bulk 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
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.
Force your shoulder blades simultaneously as hard as you can. Think you’re pinching a quarter together with them. And at the same time force your shoulder down in the direction of your feet.
Tip #2: Hold Your Breath and Brace Yourself For Tension
Take a deep breath and brace yourself like you’re about to take a punch to the gut. This insures that you’re keeping your whole body tight and forcing your muscles to have maximal tension. Also the intraabdominal pressure will give you more strength and protect your back. Plus, it’s useless to try to breath when there’s a loaded barbell sitting on your chest.
Great Tip #3: Drag the Bar Down With Your Lats
Contract your pecs hard in the beginning of the movement and concentrate on dragging the bar down to your sternum with your LATS. This will make sure you’re keeping your shoulder blades together and making your pecs perform nearly all of the work.
Tip #4: Try To Meet The Bar With Your Chest
Keep expanding your chest and assume you are attempting to cross the bar, meet it halfway with your chest as you’re pulling it down with your lats. Prolong pulling down until the bar touches your chest. Break off briefly in this position
Tip #5: Do NOT Relax, Stay Tight and Blast Off
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.
Great Tip #6: Make Use Of Extreme Tension Methods 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 one go, Tighten your Abs and glutes and grunt
3. Imagine you’re sending energy from your core, your stomach into your arms
And POUND it, keep pushing away from the bar, keeping extreme pressure.
Tip #7: Before Your Next Rep, Re-check Your Form
Before you continue for your next rep, recheck to ensure:
* Your feet are still established
* 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!