One of the greatest workouts to build your chest is the Bench Press. In addition, you can lift further poundage for each workout than with other isolation exercises. As a result, you'll build muscle and bulk with this exercise.
This article believes that you are familiar with the nuts and bolts of how to bench...
However in order to obtain the optimum results, better known as to build a hulking chest you can take a break from your beer can and you need to know these 9 tips...
Tip Number 1 -- Plant Your Feet And Expand Your Chest
Lie back on the bench and plant your feet like you're deadly serious. After that push your chest out to the greatest extent. To achieve this you want to take hold of the uprights of the bench as you're laying down and do a pullover of sorts so there is an arch in your lower back.
Force your shoulder blades simultaneously as hard as you can. Think you're pinching a quarter together with them. And at the same time force your shoulder down in the direction of your feet.
Tip Number 2 -- Hold Your Breath and Prepare Yourself For Tension
Take a deep breath and prepare yourself in the same way as you're about to take a punch to the abdomen. This assures that you're keeping your entire body tight and driving your muscles to have maximum tension. In addition, the intraabdominal pressure will supply you extra strength and protect your back. And also, it's ineffective to attempt to breath when there's a loaded barbell on top of your chest.
Tip Number 3 -- Draw the Bar Down With Your Lats
Flex your pecs hard at the start of the movement and focus on pulling the bar down to your sternum with your LATS. This will ensure you're keeping your shoulder blades together and making your pecs do the majority of the work.
Tip Number 4 -- Try To Cross The Bar With Your Chest
Keep puffing your chest out and imagine you are trying to touch the bar, meet it halfway with your chest as you're pulling it down with your lats. Continue pulling down until the bar touches your chest. Pause for a moment in this position
Great Tip #5: Don't Rest, Stay Tight and Gear Up
Sustain the tension in your body, stay tight, and prepare yourself to push. What you do is force the bar off your chest, trying to to move it as fast as you can while maintaining full-body tension for supreme strength. Push the bar like you're doing a decline press down towards your feet to protect your shoulders. Imagine you are pushing yourself away from the bar, you'll know you're doing it properly when you sense that your upper back is tight.
Great Tip #6: Make Use Of Extreme Tension Methods At Your Sticking Point
When the rep becomes hard and you're hitting your stumbling block, here's what you do:
1. Hold the bar as hard as you can
2. At one go, Tighten your Abs and glutes and grunt
3. Think you're sending strength from your core, your gut into your arms
And POUND it, keep pushing away from the bar, keeping extreme pressure.
Tip Number 7 -- Sooner Than Your Next Rep, Re-check Your Form
Before you carry on for your next rep, recheck to make sure:
* Your feet are still established
* Your shoulder blades are still squeezed together
* Take a breath and then hold it another time to get your intra-abdominal pressure up once again...
If you miss some of these things, re-reack the bar and get yourself into suitable position once again before your next rep. Proper shape is more important than doing all your reps at the same time.
There you go, there are 7 tips to guarantee you build a hulking chest with the Bench Press. Put them into action right away and observe your chest grow! - 15995
This article believes that you are familiar with the nuts and bolts of how to bench...
However in order to obtain the optimum results, better known as to build a hulking chest you can take a break from your beer can and you need to know these 9 tips...
Tip Number 1 -- Plant Your Feet And Expand Your Chest
Lie back on the bench and plant your feet like you're deadly serious. After that push your chest out to the greatest extent. To achieve this you want to take hold of the uprights of the bench as you're laying down and do a pullover of sorts so there is an arch in your lower back.
Force your shoulder blades simultaneously as hard as you can. Think you're pinching a quarter together with them. And at the same time force your shoulder down in the direction of your feet.
Tip Number 2 -- Hold Your Breath and Prepare Yourself For Tension
Take a deep breath and prepare yourself in the same way as you're about to take a punch to the abdomen. This assures that you're keeping your entire body tight and driving your muscles to have maximum tension. In addition, the intraabdominal pressure will supply you extra strength and protect your back. And also, it's ineffective to attempt to breath when there's a loaded barbell on top of your chest.
Tip Number 3 -- Draw the Bar Down With Your Lats
Flex your pecs hard at the start of the movement and focus on pulling the bar down to your sternum with your LATS. This will ensure you're keeping your shoulder blades together and making your pecs do the majority of the work.
Tip Number 4 -- Try To Cross The Bar With Your Chest
Keep puffing your chest out and imagine you are trying to touch the bar, meet it halfway with your chest as you're pulling it down with your lats. Continue pulling down until the bar touches your chest. Pause for a moment in this position
Great Tip #5: Don't Rest, Stay Tight and Gear Up
Sustain the tension in your body, stay tight, and prepare yourself to push. What you do is force the bar off your chest, trying to to move it as fast as you can while maintaining full-body tension for supreme strength. Push the bar like you're doing a decline press down towards your feet to protect your shoulders. Imagine you are pushing yourself away from the bar, you'll know you're doing it properly when you sense that your upper back is tight.
Great Tip #6: Make Use Of Extreme Tension Methods At Your Sticking Point
When the rep becomes hard and you're hitting your stumbling block, here's what you do:
1. Hold the bar as hard as you can
2. At one go, Tighten your Abs and glutes and grunt
3. Think you're sending strength from your core, your gut into your arms
And POUND it, keep pushing away from the bar, keeping extreme pressure.
Tip Number 7 -- Sooner Than Your Next Rep, Re-check Your Form
Before you carry on for your next rep, recheck to make sure:
* Your feet are still established
* Your shoulder blades are still squeezed together
* Take a breath and then hold it another time to get your intra-abdominal pressure up once again...
If you miss some of these things, re-reack the bar and get yourself into suitable position once again before your next rep. Proper shape is more important than doing all your reps at the same time.
There you go, there are 7 tips to guarantee you build a hulking chest with the Bench Press. Put them into action right away and observe your chest grow! - 15995
