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How to Improve your Bench Press


How Much You Bench is the most common question in Weight Room and for good reason. Not only High Bench press is a show off, it is also the only way to get big and strong chest and shoulders.

If you want bigger chest and shoulder, then there is no substitute to flat bench press. It simply is the best – time tested and proven. Period.

Secrets you can use today in weight room

There are many steps a person can take to improve their bench press. In some cases, the wrong techniques may be used. This can frustrate a bodybuilder and make him think there is no way for him to bench more weight than he currently can. Below are a few tips that will help anyone increase their bench press.

1. Right Technique is the Key

Grip is as important as your bench support if not more. A proper grip will not only help you lift more but also lift safely without any untoward accidents.

Avoid using what is known as the suicide grip at all times. To prevent this, make sure that your thumbs come up over the bar during your grip. Also, keep your feet planted firmly on the floor while you are doing your bench press. You can utilize your back, glutes, hamstrings, other muscle groups during your bench press when your feet are kept on the floor.

2. Are You Lost in the World of Reps and Sets?

Always remember to record your sets and reps in every bench press workout. No point in repeating workouts with same poundage week after week just because you forgot to keep a weight training journal!

And heavier loads means more growth.

3. Check if you are progressing as planned

It is a good idea to evaluate your progress as you go through your journey to improve your bench press. Most people understand the benefits of setting short term and long term goals. However, they may not realize they need to assess their growth along the way.

A journal should be kept of each workout that records the amount of weight lifted, number of reps, time it took, and anything else you think would be helpful to know when you look back on this in the future. This tracking will help you set new routines as you progress.

4. Muscle Building Nutrition is to build and grow

High quality proteins and carbohydrates with essential fats can make or break your gym efforts.

Eat at least 30-40 grams of high quality proteins and 50-100 grams of carbohydrates to repair those damaged tissues.

5. Rest and recuperation is the final key

If you want to improve on bench press in your next workout then get some quality sleep of at least 7-8 hours every night.

Train legs on other days when you rest your chest and shoulders. This will help release more testosterone naturally which will build more muscle and strength over coming weeks and months.

So Go Bench Press More and Get Big, Big and Bigger.

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