There are three major problems which prove to be stumbling blocks to people who are looking to learn how to increase your bench press fast. It's an issue which affects many people around the world, seemingly stuck at a weight which they cannot get past no matter how hard they push.
Thankfully, today's article will teach you how to do this. Not only that, but you'll learn how to do it over the course of just 4-6 weeks.
The first thing you need to do is look at what is holding you back at the moment. It is usually one of three things:
1. Underdeveloped muscles surrounding the target area, i.e. shoulders and triceps.
2. Poor grip.
3. Simply not enough strength in the muscle you are trying to lift the weight with, i.e. you are shooting above your weight.
The next time you hit the bench station, keep an eye out for the 3 issues above. Whichever one strikes first is to be considered the biggest threat to you hitting a new personal best lift, therefore making it priority number one in terms of sorting it out. If your grip goes first, there's your primary issue.
Usually people find that they have a combination of more than one issue. Either way, it is good to know what you need to work at to reach further progress. Once you have identified the area which needs more work, you can begin sorting it out.
If you feel that your triceps and deltoids lack the strength you require, spend some additional workout time on these individual areas and you will see a good improvement in your performance. Also, weak shoulders are a sign of somebody who's training is unbalanced.
Also, the importance of a strong grip cannot be underplayed. If you do not work on developing your forearms to handle large loads, you will notice that your progress on power lifts such as deadlifts begins to wane quite quickly. Your legs and back might be able to take the stress, but your grip will fail first, causing you to stop short of your true maximum. Likewise, learning how to prise the bar apart on a chest press is a useful tool to increase your results and requires a strong grip.
Reverse curls and handshake curls are prime examples of great grip strengthening exercises.
If you have simply reached a plateau because the muscle itself cannot handle a heavier weight no matter how hard you try, you can still kick start results by switching your strategy for a brief period. Focus on isolation moves for the muscle to really blast it into new growth before attempting your next heavy lift.
Many different variations of push-ups, flyes and machine presses are good alternative chest exercises which will help to isolate the area more than a barbell.
Learning how to increase your bench press fast can often become a game of opinion, with everybody using their own techniques to get themselves out of a hole from time to time. However, the 3 techniques shown to you today will work for the vast majority of individuals and offer the added benefit of yielding quick, consistent results.
Thankfully, today's article will teach you how to do this. Not only that, but you'll learn how to do it over the course of just 4-6 weeks.
The first thing you need to do is look at what is holding you back at the moment. It is usually one of three things:
1. Underdeveloped muscles surrounding the target area, i.e. shoulders and triceps.
2. Poor grip.
3. Simply not enough strength in the muscle you are trying to lift the weight with, i.e. you are shooting above your weight.
The next time you hit the bench station, keep an eye out for the 3 issues above. Whichever one strikes first is to be considered the biggest threat to you hitting a new personal best lift, therefore making it priority number one in terms of sorting it out. If your grip goes first, there's your primary issue.
Usually people find that they have a combination of more than one issue. Either way, it is good to know what you need to work at to reach further progress. Once you have identified the area which needs more work, you can begin sorting it out.
If you feel that your triceps and deltoids lack the strength you require, spend some additional workout time on these individual areas and you will see a good improvement in your performance. Also, weak shoulders are a sign of somebody who's training is unbalanced.
Also, the importance of a strong grip cannot be underplayed. If you do not work on developing your forearms to handle large loads, you will notice that your progress on power lifts such as deadlifts begins to wane quite quickly. Your legs and back might be able to take the stress, but your grip will fail first, causing you to stop short of your true maximum. Likewise, learning how to prise the bar apart on a chest press is a useful tool to increase your results and requires a strong grip.
Reverse curls and handshake curls are prime examples of great grip strengthening exercises.
If you have simply reached a plateau because the muscle itself cannot handle a heavier weight no matter how hard you try, you can still kick start results by switching your strategy for a brief period. Focus on isolation moves for the muscle to really blast it into new growth before attempting your next heavy lift.
Many different variations of push-ups, flyes and machine presses are good alternative chest exercises which will help to isolate the area more than a barbell.
Learning how to increase your bench press fast can often become a game of opinion, with everybody using their own techniques to get themselves out of a hole from time to time. However, the 3 techniques shown to you today will work for the vast majority of individuals and offer the added benefit of yielding quick, consistent results.
About the Author:
Content from: Top south shields personal trainer Russ Howe PTI helps athletes and models each day in the gym. His detailed post on how to increase your bench press fast will shed more light on this subject for you.
No comments:
Post a Comment