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...
Tip Number 1 -- Plant Your Feet And Expand 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 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 spreading out your chest and think you are making an effort to touch the bar, meet it halfway with your chest as you're dragging it down with your lats. Keep on dragging down until the bar touches your chest. stop what you're doing temporarily in this position
Tip Number 5 -- Do NOT Slow Down, Stay Tight and Get Ready
Maintain the pressure in your body, stay tight and brace yourself to thrust. What you do is press the bar off your chest, attempting to move it as fast as you can while keeping ful-body tension for all-out strength. Thrust the bar in the same way as you're doing a press down towards your feet to protect your shoulders. Think you are pushing yourself away from the bar, you'll know you're doing it correctly when you feel your upper back is tight.
Tip Number 6 -- Utilize All-Out Tension Techniques At Your Stumbling Block
When the rep gets hard and you're hitting your sticking point, here's what you do:
1. Hold the bar as hard as you can
2. At the same time, Flex 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 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! - 15438
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...
Tip Number 1 -- Plant Your Feet And Expand 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 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 spreading out your chest and think you are making an effort to touch the bar, meet it halfway with your chest as you're dragging it down with your lats. Keep on dragging down until the bar touches your chest. stop what you're doing temporarily in this position
Tip Number 5 -- Do NOT Slow Down, Stay Tight and Get Ready
Maintain the pressure in your body, stay tight and brace yourself to thrust. What you do is press the bar off your chest, attempting to move it as fast as you can while keeping ful-body tension for all-out strength. Thrust the bar in the same way as you're doing a press down towards your feet to protect your shoulders. Think you are pushing yourself away from the bar, you'll know you're doing it correctly when you feel your upper back is tight.
Tip Number 6 -- Utilize All-Out Tension Techniques At Your Stumbling Block
When the rep gets hard and you're hitting your sticking point, here's what you do:
1. Hold the bar as hard as you can
2. At the same time, Flex 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 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! - 15438
