AXXA ArticlesAXXA Articles Directory

The Bench Press is one of the best exercises to build your chest, bar none. And you can lift more poundage per workout than with other isolation exercises-so you’ll build strength and size 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 #1: Plant Your Feet And Puff Out Your Chest

Lie 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 Tension

Inhale deeply and get ready like you’re about to take a punch to the stomach. This gives surety that you’re keeping your whole body strong and forcing your muscles to have utmost pressure. Furthermore, the intraabdominal pressure will give you additional strength and protect your back. Moreover, it’s worthless to try to breath when there’s a loaded barbell lying on your chest.

Tip #3: Pull the Bar Down With Your Lats

Tighten 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 #4: Try To Meet The Bar With Your Chest

Keep puffing your chest out and imagine you are trying to touch the bar, meet it halfway with your chest as you’re pulling it down with your lats. Continue pulling down until the bar touches your chest. Pause for a moment in this position

Great Tip #5: Don’t Rest, Stay Tight and Gear Up

Keep the tension in your body, stay tight, and get ready to push. What you do is squeeze the bar off your chest, trying to move it as fast as you can while retaining full-body tension for maximum 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 right when you feel your upper back is tight

Great Tip #6: Make Use Of Extreme Tension Methods At Your Sticking Point

When the rep gets hard and you’re hitting your sticking point, 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. Imagine you’re sending energy from your core, your stomach into your arms

And GRIND it, keep pushing away from the bar, keeping supreme tension.

Tip Number 7 — Sooner Than 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 lose anyone of these things, re-rack the bar and get yourself into proper position again before your next rep. Proper form is more important than doing all your reps at once.

There you have it, those were the 7 tips to ensure you build a monstrous chest with the Bench Press. Apply them now and witness your chest grow!

HTML Version:

Text Version:

Article Url: