Bench pressing isn't easy, but it is essential for building an awesome physique.
Sure, you can develop a decent set of pectorals using only dips, machine presses, and dumbbells.
But there is a level of thickness and strength that is only achievable through the use of bench pressing.
And there will be times when, despite your best efforts, your bench pressing numbers will plateau and you just will not be able to lift as much weight as you use to be able to lift.
When this happens, it's time to take a step back and apply a few bench pressing tips to break through to a new strength level.
Eat more Very often, our bodies are unable to develop new strength, even when we lift correctly.
We push our muscles to new levels of strength requirement, and then we fail the strength building process by not providing either the required proteins (amino acids) or calories our bodies need to develop and grow.
You can prevent this possibility by adding 500 calories to your daily intake and ensuing that at least half of that comes form a clean protein source.
You're going to add a few pounds to the scale when you get stronger- that's just new muscle being added to your body! Lift less, and more often Instead of using one chest day per week which involves a ton of sets, then a break of 7 days...
why not change it up? Hit your chest twice per week, using less weight, less reps, and fewer sets.
You may soon discover that the two growth periods each week are just what your body was looking for.
You no longer have to 'nail it' every 168 hours - you can nail it every 84 hours instead! Vary rep range Your best muscles are comprised of both fast- and slow-twitch muscle fibers.
The fast-twitch variety are hit with the very heavy repetitions, when your rep range is 1 to 5.
Your slow-twitch muscle fibers aren't activated or stimulated until you get to repetition number 12 to 15 and beyond.
So if you are one of those people who only trains heavy for strength, you are leaving entire mini-grids of muscle fibers unactivated.
No smart! Focus upon triceps and shoulders The problem in growing your bench press numbers may not be your chest at all! It may be that your shoulders and triceps are failing before your pectorals.
Many bodybuilders have this same problem when it comes to their back training.
Their biceps and grip fail before the muscles of the back give out.
You can rectify this problem by adding emphasis to your shoulder and triceps training.
More sets of heavier movements such as skull crushers and EZ bar presses (for the triceps) along with heavy compound shoulder movements (such as military press, overhead presses, clean & jerk, and various dumbbell side raises) can improve your shoulder and triceps strength - which will undoubtedly have a positive effect upon your bench pressing numbers.
Sure, you can develop a decent set of pectorals using only dips, machine presses, and dumbbells.
But there is a level of thickness and strength that is only achievable through the use of bench pressing.
And there will be times when, despite your best efforts, your bench pressing numbers will plateau and you just will not be able to lift as much weight as you use to be able to lift.
When this happens, it's time to take a step back and apply a few bench pressing tips to break through to a new strength level.
Eat more Very often, our bodies are unable to develop new strength, even when we lift correctly.
We push our muscles to new levels of strength requirement, and then we fail the strength building process by not providing either the required proteins (amino acids) or calories our bodies need to develop and grow.
You can prevent this possibility by adding 500 calories to your daily intake and ensuing that at least half of that comes form a clean protein source.
You're going to add a few pounds to the scale when you get stronger- that's just new muscle being added to your body! Lift less, and more often Instead of using one chest day per week which involves a ton of sets, then a break of 7 days...
why not change it up? Hit your chest twice per week, using less weight, less reps, and fewer sets.
You may soon discover that the two growth periods each week are just what your body was looking for.
You no longer have to 'nail it' every 168 hours - you can nail it every 84 hours instead! Vary rep range Your best muscles are comprised of both fast- and slow-twitch muscle fibers.
The fast-twitch variety are hit with the very heavy repetitions, when your rep range is 1 to 5.
Your slow-twitch muscle fibers aren't activated or stimulated until you get to repetition number 12 to 15 and beyond.
So if you are one of those people who only trains heavy for strength, you are leaving entire mini-grids of muscle fibers unactivated.
No smart! Focus upon triceps and shoulders The problem in growing your bench press numbers may not be your chest at all! It may be that your shoulders and triceps are failing before your pectorals.
Many bodybuilders have this same problem when it comes to their back training.
Their biceps and grip fail before the muscles of the back give out.
You can rectify this problem by adding emphasis to your shoulder and triceps training.
More sets of heavier movements such as skull crushers and EZ bar presses (for the triceps) along with heavy compound shoulder movements (such as military press, overhead presses, clean & jerk, and various dumbbell side raises) can improve your shoulder and triceps strength - which will undoubtedly have a positive effect upon your bench pressing numbers.
SHARE
