Its official that “The Bench Press” is the most popular exercis of all time. It’s also a head turner, who doesn’t notice the guy benching 2 or 3 plates on each side. To lift those kind of weights, it all depends on the genetic structure you were given, your training experience and your strength levels. Yet here are some secrets to a big bench that wil help you lift so heavy your friends will wish they could be you.
· Push the bar in a straight line so it shortens the distance the weight has to travel resulting in less work and more weight.
· Lower the bar to your lower chest or lower ribs to put more tension on the chest.
· Push your feet into the floor, and make sure your knees are are bent at about 90 degrees. This allows you to lift your lower body slightly and shift the load from the weighted barbell onto your upper back and traps.
· Inhale when lowering and exhale when pushing
· Make sure to train your shoulders, back and triceps as they are the secondary muscles being used in the bench press movement
· Make sure your are taking in quality protein and carbohydrates and healthy fats to ensure your chest muscles are getting stronger and bigger
- It is very important that you are in a caloric surplus if you really want to increase your bench and get stronger so the extra calories can help build the muscle faster
- Training the chest from many angles will also help with a higher bench press so try to include incline and decline presses into your chest routine
If all or most of these tips are used in your next chest session you should have noticed that you were able to do an extra rep or two
Anthony Follacchio
http://www.articlesbase.com/muscle-building-articles/secrets-to-a-powerful-bench-748844.html