Top 10 Ways To Increase Your Bench Press
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If you go into any gym, the most heavily occupied machine is the bench press, which is responsible for giving men the bulging Pecs and huge biceps.
There are certain nuances into bench-pressing which can maximize your work out and give you muscle mass and functional strength. This can be done by tweaking your posture, technique and modifying the weights. Here are some of the better and more effective ways to increase your bench press.
Top 10 Ways To Increase Your Bench Press
Your Position
How you position yourself on the bench is critical. If you hold the barbell too wide, the necessary muscles will not be worked. Make sure your palms are equidistant from one another.
Photo Credit: Bench-press.net/machine-bench-press.html
Choose a bench, which is not too narrow. You cannot be doing bench presses if you are struggling to keep your balance on the bench. You are also likely to hurt yourself.
Take Help
Initially when you unlock the barbell and take it off, you may totter with the extra weight especially if you are a new comer. Ensure that you take the help of a trainer to hold the barbell correctly whilst you take position. This too will prevent injuries.
Chest Presses
If you are doing chest presses on the bench, make sure your chest muscles are in line with the barbell otherwise the necessary muscles will not be worked.
Photo Credit: Menshealth.com.sg/fitness/build-perfect-chest
Your Bum Should be on the Bench
Make sure your bum and back are firmly planted on the bench. If you are lifting your bum during the bench press, you are putting tremendous pressure on your back, which will sprain it. You are also using too much weight. It is better to go in for lighter weights and do the exercise with correct form.
Breathing Technique
It is amazing how many people flounder on this most basic yet crucial aspect of weight training. When you are pushing the barbell up, breathe out and inhale when bringing it down. Breathing is critical, as muscles require oxygen.
The Height of the Chest
Your chest too should be firmly planted on the bench. Try not to twist and turn while doing the exercise. This holds true for incline and decline bench presses.
Photo Credit: Bodybuilding2routines.tk/2011/01/chest-advanced-routine-dexter-jackson.html
Practise
If you are going horribly wrong with your form and technique, stop being a show off and get a few practise runs without weights. You are more likely to be laughed at if you do not do the exercise properly.
Swallow your Pride and Ego
Some men are know-it-alls and are poor recipients for instruction. If you have a qualified trainer at your gym, do yourself a huge favour and ask him for valuable tips. They know their job and their guidance will help you immensely in the long run.
photo Credit: Criticalbench.com/exercises/reverse-bands-bench-press.htm
Go Slow Motion
To get the maximum from your bench presses, make sure the movements are slow, controlled and focused. This will increase both muscle mass and functional strength.
Go Gradual
Gradually increase the weights as you find your muscles getting definition. The key is to increase weights for greater muscle tone and definition.
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