If you are trying to figure out how to increase your bench press fast, you are not unlike the majority of other guys in your local gym. In fact, boosting performance on this particular exercise seems to be one of the areas of fitness training that baffles the masses of gym members around the world.
The good news is you're going to learn three tried and tested methods of breaking your plateau today.
We must begin by assessing what your actual problem is. Most guys don't take the time to do this, but it is vital if you ever want to correct the problem at hand. It's usually one of three things:
1. Poor assisting muscles.
2. A poor grip is letting you down.
3. Simply not enough strength in the muscle you are trying to lift the weight with, i.e. you are shooting above your weight.
Once you have discovered which of the three aspects above is presenting the biggest issue, you can start working to correct it. Sorting out an issue when you don't actually know what the problem is can prove impossible, yet that's what most guys in the gym are trying to do. Look out for these issues next time you hit the gym. If you notice your grip losing tension first, there's your biggest issue...
Assessing these details will help you to identify the area you must focus on to reach new progress. In many cases, people discover a combination of two of the three factors are playing a role in their sticking point. So once you have identified the issue at the root of the problem, how do you correct it?
Many guys complain that their shoulders hurt while performing big pushing exercises which are intended to hit their pecs. This is largely due to having put too much weight on the bar and having underdeveloped shoulders which cannot assist enough. If that's your situation, you need to change your program because it is already unbalanced.
Grip-based strength work is very important and can often be overlooked by most men as they fail to do any kind of forearm work in their training routine. If you do not have a decent grip you will find any heavy load quite difficult to shift, because your forearms will give way a long time before your larger muscles reach exhaustion.
Plate grips, timed hangs and wrist curls are useful forearm exercises.
The final cause of compound disappointments is that the muscle itself simply isn't strong enough to put out the kind of weights you are hoping for. It's okay, everybody hits this point at some stage or another. We want to be able to deadlift 250 kg but our body simply can't do it. In the case of a chest press movement, you can greatly improve the strength of the target muscle by also performing a few assistance exercises alongside your main big lift.
Many different variations of push-ups, flyes and machine presses are good alternative chest exercises which will help to isolate the area more than a barbell.
When all is said and done, you could ask 100 men how to increase your bench press fast and get 100 totally different answers, none of which make very much scientific sense. Sometimes the answer to your question is a lot easier than you expect it to be. In this instance, looking at the area you are struggling with can be the crucial aspect of correcting the issue once and for all.
The good news is you're going to learn three tried and tested methods of breaking your plateau today.
We must begin by assessing what your actual problem is. Most guys don't take the time to do this, but it is vital if you ever want to correct the problem at hand. It's usually one of three things:
1. Poor assisting muscles.
2. A poor grip is letting you down.
3. Simply not enough strength in the muscle you are trying to lift the weight with, i.e. you are shooting above your weight.
Once you have discovered which of the three aspects above is presenting the biggest issue, you can start working to correct it. Sorting out an issue when you don't actually know what the problem is can prove impossible, yet that's what most guys in the gym are trying to do. Look out for these issues next time you hit the gym. If you notice your grip losing tension first, there's your biggest issue...
Assessing these details will help you to identify the area you must focus on to reach new progress. In many cases, people discover a combination of two of the three factors are playing a role in their sticking point. So once you have identified the issue at the root of the problem, how do you correct it?
Many guys complain that their shoulders hurt while performing big pushing exercises which are intended to hit their pecs. This is largely due to having put too much weight on the bar and having underdeveloped shoulders which cannot assist enough. If that's your situation, you need to change your program because it is already unbalanced.
Grip-based strength work is very important and can often be overlooked by most men as they fail to do any kind of forearm work in their training routine. If you do not have a decent grip you will find any heavy load quite difficult to shift, because your forearms will give way a long time before your larger muscles reach exhaustion.
Plate grips, timed hangs and wrist curls are useful forearm exercises.
The final cause of compound disappointments is that the muscle itself simply isn't strong enough to put out the kind of weights you are hoping for. It's okay, everybody hits this point at some stage or another. We want to be able to deadlift 250 kg but our body simply can't do it. In the case of a chest press movement, you can greatly improve the strength of the target muscle by also performing a few assistance exercises alongside your main big lift.
Many different variations of push-ups, flyes and machine presses are good alternative chest exercises which will help to isolate the area more than a barbell.
When all is said and done, you could ask 100 men how to increase your bench press fast and get 100 totally different answers, none of which make very much scientific sense. Sometimes the answer to your question is a lot easier than you expect it to be. In this instance, looking at the area you are struggling with can be the crucial aspect of correcting the issue once and for all.
About the Author:
Provided by: Top south shields personal trainer Russ Howe PTI teaches actors and celebrities every week in the gym. His detailed post on how to increase your bench press fast will get results on this subject for you.
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