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. A poor grip is letting you down.
3. Your pecs are simply not strong enough yet to lift that 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.
Many guys complain that their shoulders hurt while performing big pushing exercises which are intended to hit their pecs. This is largely due to having put too much weight on the bar and having underdeveloped shoulders which cannot assist enough. If that's your situation, you need to change your program because it is already 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.
Plate grips, timed hangs and wrist curls are useful forearm exercises.
The final cause of compound disappointments is that the muscle itself simply isn't strong enough to put out the kind of weights you are hoping for. It's okay, everybody hits this point at some stage or another. We want to be able to deadlift 250 kg but our body simply can't do it. In the case of a chest press movement, you can greatly improve the strength of the target muscle by also performing a few assistance exercises alongside your main big 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. A poor grip is letting you down.
3. Your pecs are simply not strong enough yet to lift that 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.
Many guys complain that their shoulders hurt while performing big pushing exercises which are intended to hit their pecs. This is largely due to having put too much weight on the bar and having underdeveloped shoulders which cannot assist enough. If that's your situation, you need to change your program because it is already 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.
Plate grips, timed hangs and wrist curls are useful forearm exercises.
The final cause of compound disappointments is that the muscle itself simply isn't strong enough to put out the kind of weights you are hoping for. It's okay, everybody hits this point at some stage or another. We want to be able to deadlift 250 kg but our body simply can't do it. In the case of a chest press movement, you can greatly improve the strength of the target muscle by also performing a few assistance exercises alongside your main big 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:
Provided by: Top south shields personal trainer Russ Howe PTI helps athletes and models every week in the gym. His detailed post on how to increase your bench press fast will get results on this subject for you.
0 commentaires:
Enregistrer un commentaire