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Improve Your Bench Press

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Remember though, even adding one single repetition is getting you past this plateau. Don't expect to add huge weights or repetitions each week. While you may be able to do this for a short time when you begin exercising, it is totally impossible to sustain.

Your problem might be that you are overtraining in your workout routine. More exercise does not always equal greater strength. Doing each muscle group several times a week isn't the only way to over train, it can also happen if you are doing too many sets or just too many exercises overall.

Another problem might be your diet and your weight. Quite often if you increase your own body weight, you will easily be able to increase your bench press weight. If you find yourself stuck, you might want to try to add additional calories to your diet, because this will probably give you the added strength you need to increase.

Sometimes you should consider mixing things up. Your body can become so used to doing the same exercises, for the same weight, for the same sets, for the same days of the week that it is hard to do anything different. If you normally do your chest workout on Monday, consider doing it on a different day of the week.

Your problem could also be your triceps. This muscle group is a vital part of your benching, so make sure they are being worked out correctly.

If you're doing any exercises before you bench press, this could be causing a problem as well. You should always start off with the bench press as your first exercise and make sure you are properly stretched and warmed up before you begin.

Any of these ideas can help you move on in your training. Try them one at a time and something should be able to give your bench press that much needed boost!

However a word of caution -- don't take things to the extreme as a very good friend of mine and a professional coach says (well he also says to make every exercise as if your life depended on it... but that's another story). So just pay attention to what you're doing and use some common sense when doing it.

Improve Your Bench Press

Bench press is a strength training exercise, in which a person performs the different techniques while lying on its back. A person performs the bench press while by lowering the weight to the level of chest, and then pushes its back up until the arm is straight and elbows locked. The bench press stresses on the development of pectorals major muscles as well as other supporting muscles including- anterior deltoids, serratus anterior, coracobrachialis and also triceps.

Beneficial bench presses

Barbell bench press

To perform the exercise, lie straight on the bench with your knees bent and feet touches the floor. Now, dismount barbell from rack over the upper chest using a wide oblique overhand grip. Lower the weight to the upper chest and press bars until arms are extended. You can repeat the process as per your capability.

Dumbbell bench press

To practice the exercise, sit down on the bench with your dumbbells resting on the lower thigh. Try to kicks the weight to shoulder and lie back. Now, set the position of dumbbells to the sides of chest and with your arms bent and under each dumbbell. Press the dumbbells up with elbows to sides until arms are extended. Lower weight to sides of the upper chest until slight stretch is felt in chest or shoulder. Repeat the process as per your capability and increase slowly and gradually.

Squat

The squat targets the quadriceps. It hits the glutes, inner thigh and calves. You can start practice with a bar placement. The bar should rest below the top of your shoulder at the bottom of traps. Keep your head up and look forward. Do all the process with shoulders back and chest out. As far as the stance goes, everyone needs to find stance with which they feel comfortable. Your feet should be pointed out by while most of your weight on your heels. You want to limit how far away from the rack you have to move, because extra movement used needed energy. Many physicians suggested going down until your thighs that are parallel to the floor. If you go deeper than this, make sure not to bounce to get back up. As always make sure you have a spotter. This is most commonly used bench press exercise.

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About Author

Both John Layton & Michel Clark are contributors for EditorialToday. The above articles have been edited for relevancy and timeliness. All write-ups, reviews, tips and guides published by EditorialToday.com and its partners or affiliates are for informational purposes only. They should not be used for any legal or any other type of advice. We do not endorse any author, contributor, writer or article posted by our team.

John Layton has sinced written about articles on various topics from Recipes, Quit Smoking and Recipes. John Layton is the author of Increasing Your Bench Press and can provide additional tips and advise at his website he also pu. John Layton's top article generates over 74000 views. to your Favourites.

Michel Clark has sinced written about articles on various topics from Body Building. Read about . Alsoread about

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