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
Then again to gain the quality results, also known as to build a monster chest you can rest your beer can on, and you need to know these 9 tips...
Great Tip #1: Plant Your Feet And Puff Up Your Chest
Lie down on the bench and plant your feet like you mean it. Then force your chest out to the max. To achieve this you want to grab the uprights of the bench as you're laying down and perform 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 Number 2 -- Hold Your Breath and Prepare Yourself For Tension
Take a deep breath and prepare yourself in the same way as you're about to take a punch to the abdomen. This assures that you're keeping your entire body tight and driving your muscles to have maximum tension. In addition, the intraabdominal pressure will supply you extra strength and protect your back. And also, it's ineffective to attempt to breath when there's a loaded barbell on top of your chest.
Tip #3: Pull 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 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 #5: Do NOT Relax, Stay Tight and Blast Off
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 turns out to be hard and you're hitting your stumbling block, here's what you do:
1. Grip 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 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 continue for your next rep, recheck to ensure:
* Your feet are still fixed
* Your shoulder blades are still squeezed 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!
This article assumes you know the basics of how to bench
Then again to gain the quality results, also known as to build a monster chest you can rest your beer can on, and you need to know these 9 tips...
Great Tip #1: Plant Your Feet And Puff Up Your Chest
Lie down on the bench and plant your feet like you mean it. Then force your chest out to the max. To achieve this you want to grab the uprights of the bench as you're laying down and perform 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 Number 2 -- Hold Your Breath and Prepare Yourself For Tension
Take a deep breath and prepare yourself in the same way as you're about to take a punch to the abdomen. This assures that you're keeping your entire body tight and driving your muscles to have maximum tension. In addition, the intraabdominal pressure will supply you extra strength and protect your back. And also, it's ineffective to attempt to breath when there's a loaded barbell on top of your chest.
Tip #3: Pull 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 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 #5: Do NOT Relax, Stay Tight and Blast Off
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 turns out to be hard and you're hitting your stumbling block, here's what you do:
1. Grip 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 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 continue for your next rep, recheck to ensure:
* Your feet are still fixed
* Your shoulder blades are still squeezed 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!
About the Author:
author Caleb Lee knows a lot about building muscle. His website will teach you how to build muscle fast.
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