Informed Ways that Will Help Increase your Bench Press

By: Dane Fletcher

Step 1 is to maintain proper mechanics and form. The importance of proper form cannot be overstated. This is one of the main factors that lead to optimal gains in strength and bench capacity. The crux of the whole matter is to be able to use the chest pectoralis muscles most efficiently. For proper form you must always make sure to stretch out fully before & after the workout. You can do two sets of 15. These will suffice. Make sure that your grip on the bar should neither be too narrow nor too wide. It should be slightly more than your shoulder width such that in the bottom position the elbows will be vertical.

How you lie on the bench really impacts on the success of the workout. You should have the back flat on the bench. The shoulder blades must be pushed together and one must always thrust the chest forward upon starting the lift. For safety and injury reasons always ensure that you have a spotter who will help you out when you are unable to lift heavy weight. Swallow your pride; you have all to gain and nothing to lose when you are injury free. Ensure that your feet are always on the ground and that your bum is flat on the bench. This will add to your stability and you will be able to summon all the strength that you need for the effort at hand.

It is mandatory that you place a firm grip on the bar before you lift the weight. In the event that it feels slippery, use chalk. Use chalk as often as you can to avoid any mishaps. Un-rack the weight slowly and gradually as you bring it to the starting point of the exercise. As you begin ensure that you breathe in as you lift and breathe out as you lower the weight. All the motions, particularly the lowering ones should be as controlled as possible. Any bouncing of the weight off your chest will dampen the training's effectiveness.

Step 2 reminds you to make your chest the top priority. In as far as the bench press is concerned the most important body part is the chest. All other efforts should be slightly sidelined as you chest train. Give your chest a thorough workout ensuring that it is well prepared for the heavy task at hand. On a chosen day dedicate the session to training the chest and then give it adequate time to recuperate. This will impact positively on the chest strength and without doubt the bench press capacity will increase.

Step 3 enforces the need for adding progressive resistance. This is in total agreement with the fundamentals of bodybuilding i.e. making gradual increases in the load so as to stir more muscle groups into action. You can aim to make a 10% increase in say 8 weeks. This means that if you are currently capable of achieving 200 pounds weight then you will be aiming for (200 X 110%) = 220 pounds in the specified time period.

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Dane Fletcher is the world-wide authority on bodybuilding and steroids. He has coached countless athletes all over the world. To read more of his work, please visit either www.BodybuildingToday.com or www.SteroidsToday.com

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