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Bodybuilding How To Increase Your Bench Press
ultimate goal of gym goers and body builders at all levels is to build and
sculpt a strong, well balanced physique.†
Often seen as the exercise to boast about, the Bench Press is an
exercise that we all strive to impress with.†
Just wanting to be able to press heavy weight isnít the answer to
building well-formed chest.† Technique
and the correct training is key to getting that killer chest we often see in
the movies and music videos.† This
article will help to unravel the art of the bench press and how you can
increase your chest size and strength.
The bench press, one of the most
respected and popular exercises, is a muscle endurance and expansion exercise
achieved by pressing varying amounts of weight upwards usually from a supine
position. It is well known for building chest, shoulder and arm muscles, as
well as other connected abdominal muscles both anterior and posterior. It has
been proven that no other exercise is capable of strengthening as many muscles
at once as the bench press. This makes it a frequently done exercise with
varying degrees of results, which raises a vital question: How do you increase your core strength and consequently increase your
It is every manís nightmare to hit
the gym confidently only to be overcome by the weight of bench pressing. The
humiliation makes many guys give up or stop pushing when it comes to exercising
using the bench press. Thankfully, many theories have been advanced to support
different ways suggested to increase someoneís bench press, but according to
research and relevant surveys, it has been proven that the following activities
will increase your bench press strength.
Depending on your volume of
training, any exercise fanatic knows that slowly but sure is always the way to
go.† When starting out with the bench
press start with small amounts of weight as you move up the ladder. The human
body does not understand drastic changes and it needs time to adjust. Therefore
for increased strength and effective muscle growth with minimal wear and tear,
start with smaller weights the consequently increase your overall size and
strength. This will no doubt give you room to build your bench press prowess
and increase your core strength to great measures.
Any person who frequently does
bench press knows that there are always muscles in your body which are weaker;
muscles that donít grow in endurance and size as fast as others. To increase
your core strength and bench pressing capabilities, work on such weaknesses.
Common bodily weaknesses noticed by body builders and trainers include: the
bottom weakness where you struggle at the bottom while lifting the weight; this
requires strengthening of the shoulders and the middle weakness which occurs
while having lifted the weight but before placing it on the barbell and
requires strengthening of the triceps.
Renowned body builder, governor and
actor Arnold Schwarzenegger once said I bench press for longer hours than you,
I have a routine. This proved to the whole world that for consistent muscle
growth and expansion, one needs to have a routine for bench pressing. It is
further advisable for those who want to increase their core strength and
improve their bench pressing abilities to do short episodes of bench pressing
consistently than have one long session where you bench press for hours. Doing
short episodes will increase your bench pressing ability more than long
sessions as the muscles will have no room for wear and tear but consistent
building and expansion.
To understand exactly what youíre
doing in the gym, you need to see progress. Ensure when you bench press you do
not stagnate in a specific stage for long periods of time. Monitoring your
progress in terms of endurance and growth is key to ensure you are doing
nothing wrong. In case of reversed progress, you can review your bench pressing
schedule and see what youíre doing wrong.
So for those already in the world
of bench pressing or those wanting to join, itís plain and simple: if you want
to improve your overall core strength and increase your bench press, follow
these simple instructions.
About the Author
Ultimately training techniques will vary
from one trainer to the next, but itís ensure youíre working the full extension
of each muscle consistently to make sure youíre getting the most from your
workout.† Kevin Hodges has an aim to
spread the word of health and fitness as far as he possibly can.† Sharing the knowledge heís gained over years
Part of training and making good gains is
choosing the right supplements to aid your results which is why staying as
natural as possible helps you maintain and strong and healthy physique and
lifestyle.† Supplements such as those
from Crazy Bulk who are very well known for their very
natural and legal steroid alternatives are designed to assist your body in
building and developing with no negative side effects.