By Caleb Lee
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 believes that you are familiar with the nuts and bolts 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 ChestLie 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.Squeeze your shoulder blades together as hard as you can. Imagine you're pinching a quarter together with them. And simultaneously push your shoulders down towards your feet.
Tip Number 2 : Hold Your Breath and Prepare Yourself For TensionTake 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 LatsTighten 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 Number 4 -- Try To Cross The Bar With Your ChestKeep 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 Numer 5: Do NOT Relax, Stay Tight and Blast OffSustain 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 Number 6: Utilize All-Out Tension Techniques At Your Stumbling BlockWhen 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. Think you're sending strength from your core, your gut into your armsAnd GRIND it, keep pushing away from the bar, keeping supreme tension.
Tip Number 7: Sooner Than Your Next Rep, Re-check Your FormBefore you go for your next rep, recheck to make sure:
* Your feet are still planted
* Your shoulder blades are still pressed together
* Take a breath and then hold it once more to get your intra-abdominal pressure up for a second time...If you drop a few of these things, re-rack the bar and get yourself into correct position for a second time prior to your next rep. Proper form is more important than doing all your reps all together. 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!
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