Welcome, visitor! [ Login

Increasing Your Bench Press

Bodybuilding October 15, 2015

bench press

To some weight lifters, the bench press is a staple in their workout routines. This exercise is where the mark is set to determine just how strong you are and have become since you’ve started training. However, we may find ourselves hitting a plateau and no longer having continuous gains. To increase your load, add these training tips to your workout.

Increasing Your Grip for the

As you work out, it’s important to understand how your grip plays into your performance. When you squeeze the bar as hard as you can, more muscles are activated and assist with that exercise. The same is true with the , so one way to improve the amount you lift is to improve your grip strength. This can be done through a number of ways. For example, use the heavy farmer’s walk exercise with dumbbells or kettle bells to develop your hand strength. Hanging from a pull up bar until hands are too weak to continue is another way to build the strength in your hands. While you are sitting around the house, using a grip enhancer will also improve your bench press. Squeeze the handles together to build the strength in your hands. Over time, these exercises will help you hold the bar during the bench press.

Developing Your Triceps for the

Your triceps play an important role in how well you are able to push and control the weight during the bench press. Develop the strength in your triceps to improve the amount of weight you are able to lift. Triceps extensions are an example of one exercise that will help build the strength and control in your arms. Body weight exercises such as the dip are also very useful when you are trying to increase the amount of weight you can bench. To make these exercises even tougher, strap a weighted belt around your torso. It’s important that you have someone on hand to assist with spotting during these exercises as well.

Other Exercises

To help build your strength for the flat bench press, you must use other exercises that involve the same movements. Changing your grips on the bar or using variations of the bench will help build your strength. The decline and incline target specific portions of your chest, shoulders and arms while emphasizing on their development. Mixing these exercises into your will help impact your entire upper body. Also, change your grips while doing the flat bench for an additional challenge. Close grips will develop your triceps while isolating the muscles near the center of your chest. Use wider grips to target the outer portions of your chest while building your shoulders during the workout. As with the other exercises, have a spotter assist you when working with heavier weights to avoid any mistakes that can lead to injury.

Using these tips will help you build your chest strength. With this new power you will be able to more weight than you have in the past. To continue with the gains, alter your workout so your muscles do not become accustomed to the routine. Continue looking for new exercises to try and additional tips to build the intensity of your workouts.

The directions for the exercises listed here were created through www.steroidslive.com. This website is an excellent resource for training information, workout routines and diet tips.

Related posts

  • peptides in bodybuilding

    Peptides In Bodybuilding

    by on June 24, 2016 - 2 Comments

    Peptides are referred to a family of substances whose molecules are built from the remnants of α-amino acids, connected in a chain by peptide bonds. Speaking of the peptides, it is necessary to represent natural or synthetic compounds consisting of hundreds and thousands of monomeric units – amino acids. This class of drugs is very […]

  • 5x5 training

    5x5 Training For Size and Strength

    by on December 11, 2015 - 0 Comments

    5×5 training has been in around in various forms for the best part of a century. It allows for trainees to progress in both size and strength at the same time. It can also be adapted to cater for those of all levels of training experience from the weight-training novice all the way up to […]

  • romanian deadlift

    Romanian Deadlift Variants for Hamstring Flexibility and Strength

    by on November 20, 2015 - 0 Comments

    According to weightlifting lore, the Romanian deadlift was named when American powerlifters spotted Nicu Vlad, a champion Romanian weightlifter, performing the exercise prior to winning an Olympic medal. The movement deals primarily with hip extension, and is one of the best known and most effective exercises for the hamstrings and glutes, increasing strength and flexibility. […]

  • insulin bodybuilding

    Insulin After Steroids Cycle

    by on June 29, 2016 - 0 Comments

    It is not a secret that insulin for sale is popular and relevant in the world of bodybuilding, so its use is due to a real effect by increasing athlete’s muscle mass. The drug is used in the form of a regular cycle and can be placed either as separate injections or combined with steroids […]

  • prohormones


    by on June 1, 2016 - 0 Comments

    Because steroids are illegal in the United States, people in the bodybuilding world are always looking for ways to get similar results without the legalities involved. That is how the popularity of prohormones was born. They are considered dietary supplements. After they started gaining popularity, however, the purchase of prohormones has become illegal in the […]

Steroids Categories