Increase Bench Weight

[stephen421]

What is the best bench workout to increase my max. I've been reading around but no one seems to have a definite answer.

[Big_Anf_Admin]

It's official that "The Bench Press" is the most popular exercise of all time. It's also a head turner, who doesn't notice the guy benching 2 or 3 plates on each side at your local gym. You just can't help but to stop and watch. To lift those kind of weights, it may depend on the genetic structure you were given, your training experience and your strength levels. Yet here are some very useful tips to a big bench that will 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 bent at about 90 degrees. This allows you to lift your lower body slightly and shift the load of 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 diet is good as you should be taking in quality protein and carbohydrates and healthy fats to ensure your chest muscles are getting stronger and bigger

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 than your last session.

One Of The Articles I Wrote On My Website

anyone got any more tips!

[stephen421]

Thanks for the tips. Ive heard its better to keep your knees beant less than 90 degrees (pointing in). That way your feet are less likely to move or come up when your benching. I'll definitely consider the tips though.

[chrispghmuscle]

Use Dbells mixed with barbell presses..

Dbells give you more mass and build on stabilization.. Flat or Incline barbell presses will be over all mass..

[mikeh40+]

Use Dbells mixed with barbell presses..

Dbells give you more mass and build on stabilization.. Flat or Incline barbell presses will be over all mass..
agreed chris,, and throw in some dips, a very good overall chest builder

[anildewani]

Thanks a lot for your tips Big_Anf_Admin.

I would like to try your tips, next time i go to my gym.
I really think doing such a exercise really gets a good muscle improvements.
It sounds a really tough workout to me :)

[kingdogol]

I'm a fan of strength of bigness. Therefore use free weights, dumbells, and this will stabilize nd fire your muscles up in ways you've never imagined. A good mixture of dumbells and barbells is good, the best way is to trick the muscle and therefore it's always firing up in ways it will only help you build muscle and gain maximum strength.