#increase bench press

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Build muscle with PROPER barbell bench press form (Video)

Today we’re going to talk about how to perfect the bench press so you can safely lift more weight and build a muscular bulletproof chest.

I’m going to break this video up into 3 sections:

Muscles targeted

Setup and form

Common mistakes and how to fix them

Muscles Targeted by the Bench Press

Pec Major - horizontally adducts the shoulders by bringing the arms in.

Pec Major - also flexes the shoulder by bringing the arms up with the assistance of the Anterior Deltoid.

The Triceps - extend the elbows to lock out the arm.

Setup and Form

When setting up for the bench press, the first thing you should do is set your feet. The exact placement will vary depending on your height, but the goal is to get your feet slightly under your legs, while keeping your heels on the ground. Using lifting shoes will allow you to get your feet further under you while still keeping your heels on the ground.

From here, lay back onto the bench. Grab the uprights of the bench and use them to push your body forward, creating an arch in your back, while at the same time pushing your shoulder blades together. You’ll want to keep your shoulder blades contracted throughout the movement.

You’ll want to keep your shoulder blades contracted throughout the movement. Keeping the shoulder blades contracted and back arched is a stronger position, allowing for greater load to be used AND is a safer position for both the shoulder joint and the spine. At this point, your eyes should be under the barbell.

Grab the bar slightly wider than shoulder width. You can play with grip width to determine the width you’re strongest at, but a great starting point would be the width that places your wrists directly above your elbows when at the bottom of the movement. Personally, I grip the bar slightly wider than this.

When grabbing the bar, be sure to place the bar in the webbing between your index finger and thumb rather than across your palms. This will keep your wrists from bending backward, reducing risk of injury. Grip the bar tightly, push up on the bar, and bring it forward or have your spotter unrack the weight forward.

As a side note, you should always have a spotter when approaching maximal efforts.

Gripping the bar tightly seems to excite the nervous system, which allows the active muscles to fire more forcefully, allowing you to lift more weight.

Take a deep breath in and brace your core. If you don’t know what I mean by that, think about if you were bracing for someone to punch you in the gut.

Pull your arms in to about 45 degrees from your torso. Think about trying to bend the bar into a U shape. Closing off the angle of the shoulder joint will reduce risk of shoulder injury.

As your lower the bar, rather than lowering the bar straight down, the bar will travel down and forward in a slight arcing motion. The descent should take 1 - 2 seconds. Lowering the bar under control rather than just letting gravity bring the bar down, allows the muscles to store up force to propel the bar back up, similar to a spring. The bar should touch somewhere between the bottom of the pec muscles and the top abs.

When the bar touches your chest, pause just long enough for the bar to completely stop before pressing the weight back up. If you have powerlifting goals, this is something that’s required and even if you don’t, I would still recommend you do this because it will prevent you from using too much weight and bouncing the bar off your chest.

Press the bar back up in the same arcing path as it was lowered while driving your heels into the ground. Be sure not to press the bar so far back that you hit the rack. Simply bring your arms back into the vertical starting position.

Repeat this process for each additional rep and touch the same exact spot on your chest each time. This will allow you to deeply engrain that exact motor pattern, which will translate into being able to lift more weight.

Be sure to keep your head, shoulders, butt, and feet planted firmly throughout the entire lift.

Before moving on to common mistakes, I will mention when approaching maximal loads, you will experience a sticking point where the lift becomes more difficult and once you pass that sticking point, the lift becomes easier. The exact sticking point will vary from individual to individual, but in general, will be somewhere in the first half of the lift.

To help power through the sticking point, explosively press the bar off the chest so that when you approach the sticking point, the momentum can help carry you through. Additionally, you can use chest isolation and tricep isolation exercises to help strengthen the muscles involved in the lift.

Common Mistakes (and How to Fix Them)

The first and most common mistake I see is lowering the bar too quickly and bouncing the weight off the chest. Not only is this extremely dangerous, but it also causes you to miss out on the stretch response of the muscles that we talked about earlier, which will actually cause you to be able to lift less weight. Remember, the eccentric or negative phase of the lift should take 1 - 2 seconds.

The next mistake I see is placing the feet out in front. If you keep your feet out in front of you during the bench, they’ll have a tendency to want to come off the ground when you approach a sticking point. This will cause you to be less stable, greatly reducing the force output of the rep as well as making it more dangerous. Remember to keep your feet under your legs and forcefully drive your heels into the ground as you press the weight.

The last mistake I commonly see is flaring the elbows out. Not only does this place the shoulder joints in a less stable position, increasing the risk of injury, it’s also a weaker position because it forces you to press the bar straight up and down rather than the more natural arcing motion. As I said earlier, keep your arms tucked in so that your arms make approximately a 45 degree angle with your sides.

And there you have it, all the steps you need to perfect the bench press and start building muscle and strength.

Question of the day: How much do you bench? Let me know in the comments and I'll list my max as well.

If you enjoyed the video, check out my guide on how to perfect the deadlift next.

Thank you so much for watching! If you found this information helpful and want to help the Treadaway Training blogcast grow, simply share this post with a friend. If you like what I have to say, sign up below to become a Treadaway Training insider or check out my YouTube channel. I will be back here Saturday with another fat loss topic. As always, God bless you AND your family and I'll see you Saturday.

[anuthanga1411]

Increase Bench Press

Increase Bench Press Increase Bench Press   Have You Ever Wondered Why People Are So Obsessed With The Bench Press? I used to ask myself, what’s the big deal with the bench press anyway? It didn’t matter if it was at school with my friends… at work with my co-workers… or at the gym with my lifting buddies… + Read More

The post Increase Bench Press appeared first on SEXYSHOPPING.

from Increase Bench Press

[anuthanga1411]

Increase Bench Press

Increase Bench Press Increase Bench Press   Have You Ever Wondered Why People Are So Obsessed With The Bench Press? I used to ask myself, what’s the big deal with the bench press anyway? It didn’t matter if it was at school with my friends… at work with my co-workers… or at the gym with my lifting buddies… + Read More

The post Increase Bench Press appeared first on SEXYSHOPPING.

from Increase Bench Press

[anuthanga1411]

Increase Bench Press

Increase Bench Press Increase Bench Press   Have You Ever Wondered Why People Are So Obsessed With The Bench Press? I used to ask myself, what’s the big deal with the bench press anyway? It didn’t matter if it was at school with my friends… at work with my co-workers… or at the gym with my lifting buddies… + Read More

The post Increase Bench Press appeared first on SEXYSHOPPING.

from Increase Bench Press

[anuthanga1411]

Increase Bench Press

Increase Bench Press Increase Bench Press   Have You Ever Wondered Why People Are So Obsessed With The Bench Press? I used to ask myself, what’s the big deal with the bench press anyway? It didn’t matter if it was at school with my friends… at work with my co-workers… or at the gym with my lifting buddies… + Read More

The post Increase Bench Press appeared first on SEXYSHOPPING.

from Increase Bench Press

[anuthanga1411]

Increase Bench Press

Increase Bench Press

Increase Bench Press   Have You Ever Wondered Why People Are So Obsessed With The Bench Press? I used to ask myself, what’s the big deal with the bench press anyway? It didn’t matter if it was at school with my friends… at work with my co-workers… or at the gym with my lifting buddies… everyone would always ask me, “How Much Do You Bench?”

But over time, as I became more…

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Increase Bench Press Tips

Howtoincreasebenchpress

The bench press has been referred to as the best of all chest weight training exercises This is not an easy affirmation. A big question many people are asking themselves is how to increase bench press strength. Training the bench press will absolutely boost the chest muscles to an important level. While it is absolutely true that the upper body is worked out significantly, it is also true that the triceps, shoulders, biceps and even a part of the back is built via this exercise. Once more, the bench press is the king of the chest workout routines. For this reason, it is so important to incorporate the bench press into your exercise regimen.

Tip1:Isolation The bench press is an excellent compound physical exercise that improves the pectoral muscles but also anterior deltoids, triceps and biceps. An effective way to improve your total performance of this particular movement is to isolate the muscles of the chest and train them separately. I would suggest exercising triceps with the bar or by using the Smith machine considering that it provides homogeneous resistance during the whole movement of the training. Basically, dumbbells always pull in the direction of the ground versus the wire which pulls towards the opposite direction of which you pull being sure that there is a continuous resistance. Another isolation technique is the butterfly, which exercises and workout the chest muscles all in one movement, equivalent to the way that bicep curl flex and extend the biceps in one single movement. Butterflies are fantastic to tighten/tone your upper body. One of the most challenging workouts that I would propose for exercising the triceps is dips, for the reason that dips are an excellent exercise that trains the triceps, back, and shoulders. Although, they may not be my first option in the isolation workout since, the secondary muscles that are accidentally trained, they are a good workout to improve your bench press strength.

Tip2:Pushups One good way to develop  endurance and strength on your bench press is to do many pushups every workout, instead of making use of dumbbells. When I first started doing bench press, I was arriving from a world of calisthenic programs such as pull-ups, crunches and of course pushups. This really helped me because my muscles were trained similar to long-distance athletes train their lower limbs- i.e.  high-rep, light weight and long workouts. I seemed that when I became secure with any weight, I was lifting, I would be able to perform entire sets of 10-12 reps immediately after that. Pushups are an incredibly powerful approach for improving bench press endurance and strength. There are numerous important athletes who claim that they only do pushups, and promise to have never included weight lifting into their workouts. I trust them. Tip3:LessWeight,MoreSets In case you have come to a level at which your bench press has reached a plateau, a great approach to improve it, and to begin producing gains once more is to do complete sets just below your max in bench press. It is very frequent for experienced lifters to be able to do ten reps of 85-95% of their bench press max, while only having the ability to complete one rep of their maximum weight. If you have a max somewhere around 210 lbs, then I will recommend doing many sets of 190 lbs, while only reaching the max one time each week, or every second week. A couple of weeks of increasing strength close to your maximum will push your max; you can rapidly and effortlessly add 8-12% to your bench press maximum using this approach.

Tip 5: Pyramid

When I first started strength training, I set up a pyramid workout on every muscle group and exercise. They are excellent for increasing strength in almost every muscle. Pyramid workouts is made up of reducing reps as weight will increase. For instance, start your bench press with just one set of 12 reps with 110 lbs. On the next set, complete 10 reps with 125 lbs. Try a 12, 10, 8, 6 and then 4, 2, and finish the pyramid with just one 1, adding a proper weight on every set. There are a couple of different approaches to use a pyramid method for making improvement on your bench press. The initial method is to start your pyramid at a greater weight, so pushing every successive weight set to be completed with a bigger weight. The next method, which is the most successful, is to pyramid back again down to your starting point. If you complete a big pyramid bench press similar to this one, do not perform a chest workout more than twice per week.

Bench Press is not without Risks

Even though the bench press has much importance to it, it is also crucial to speak about that there is usually a possibility for injuries.

This is valid to say that all forms of weight training can cause injury but it seem that traumas appear more frequent with the bench press because of frequency of usage.

To put it differently, because this is the most well-known of all weight training exercises more men and women use it. Because of this, you will see more causes of injuries due to frequency.

The damage rate may not be large as a consequence of bench press being more harmful than other physical exercises.

Having said that, injury raises when you are not executing your bench press correctly. Horse play, bad form, and not focusing to your bench press will absolutely increase the chances of a trauma. Avoid to make these frequent errors, or else you are improving your damage risk considerably.

For those wondering how to increase your bench press, I hope this article has helped you.

[rlbmut23-blog]

Free Report - 7 Ways To Increase Your Bench

When you bench press, keep the elbows tucked in near to your body. By  doing this the path from the bar will vary a little bit. The bar will touch just a little lower on your chest right beneath your  nipples. The fact you’re holding the bar lower on your chest will decrease the pressure on  the deltoids.

The further you're out of your center the less leverage  you have. Once you tuck your elbows and have them from  flaring out you transfer the load to your triceps taking pressure off the shoulder  complex. Here are a few solutions to  decrease the number of movement. First expand your grip on the bar. But if your pinkie finger is on the knurling of the bar, than move it to your  ring finger. Finally you’ll would like to move your grip out so that your pointer finger is on the rings. Don’t make too large of a jump immediately, take a month or two to advance out one finger at a time.

This is wise practice, the wider your grip the less distance you’re pressing. In case you’ve already reached the muscle mass you’re looking for and you wish to concentrate on making your strength  level match how you look than it’s time for you to decrease the reps you’re doing in  the bench press. When you train with low reps your strength gains are neurological: You develop a greater chance to recruit  muscle tissue. You won’t necessarily get bigger out of this rep range but you will increase the weight it is possible to lift up. FREE Report --> "7 Ways To Increase Your Bench"