Learning how to improve your bench press is a tricky and often over complicated affair for most gym members. Many of them spend time focusing on endless sets of cable crossovers and other assistance exercises in a bid to pack on more poundage when they hit the bench but, as you will discover in today's article, the answers to getting bigger compound lifts are actually quite simple.
It is important to understand that while you may consider the figure you can bench or squat to be of huge importance, you can still build a great physique without ever notching up a world record of Olympic standards.
Increasing the three big lifts (chest press, deadlift and back squat) is often a game of working muscles that most guys neglect, such a forearms. The following three techniques will help you to get maximum results in minimum time:
1. Designate some time in your arm workouts for grip work and forearm based work.
2. Utilize time-served techniques such as Hulk warm-ups.
3. Negative reps allow you to focus on a portion of the exercise where the biggest strength gains can be obtained from.
The main problem with men who encounter issues with their big lifts is that the rest of their program is built around looking good, rather than being strong. As a result, they completely overlook the importance of training their forearms and grip strength. Your grip will always be the first thing to tire out on an exercise like Romanian deadlifts, long before your lower back and glutes, so it makes sense to incorporate grip-based work into your routine.
Despite the confusion on most guys faces when you ask them what their favorite forearm exercise is, there are a number of exercises which you can do for this relatively small muscle group. Favorites include reverse barbell curls, timed hangs and plate grips.
A good way to boost your bench press technique using a strong grip is to focus on trying to grip as hard as possible on the bar and 'rip it apart'. This allows you to place more stress on the chest and, in return, build more lean muscle with the exercise!
Reverse warm-ups are also fantastic when used correctly. This involves getting yourself warmed up before performing one set with a weight which is actually heavier than you plan to go in your working sets of the exercise ahead. So, for instance, perform a set of just a few reps with 100 kg if you plan to squat 80-90 kg in your working sets. Obviously, it pays to have a spotter at hand when using this technique. The body recruits many more muscle fibers than it usually would for this technique, meaning when you drop the weight and perform your normal working sets you will suddenly find your 80-90 kg lifts feeling rather easy!
Naturally, this technique works best when you use it as an occasional tool rather than using it all the time.
Our last technique for improving your big lifts quickly is negative reps. This means placing huge focus on the eccentric, or lowering phase, of each rep and getting a spotter to help you push through the concentric phase. Too many people neglect the eccentric phase completely and put all their effort into the concentric, but research shows that you can improve your results by as much as 50% if you work on the negative phase as well.
Focus on using a weight heavier than you would usually go and have a spotter to help you do the concentric portion of the exercise before leaving you to do the negative phase on your own. Take your time on each rep.
If you adopt the three techniques in today's article you will undoubtedly see an increase in any big lift on the gym floor. If you have been wondering how to improve your bench press and were performing endless assistance exercises such as dumbbell flyes and cable crossovers, you may be surprised to find that the techniques today involve simple things such as grip and reverse warm-up sets. However, each of the methods is proven and very, very effective.
It is important to understand that while you may consider the figure you can bench or squat to be of huge importance, you can still build a great physique without ever notching up a world record of Olympic standards.
Increasing the three big lifts (chest press, deadlift and back squat) is often a game of working muscles that most guys neglect, such a forearms. The following three techniques will help you to get maximum results in minimum time:
1. Designate some time in your arm workouts for grip work and forearm based work.
2. Utilize time-served techniques such as Hulk warm-ups.
3. Negative reps allow you to focus on a portion of the exercise where the biggest strength gains can be obtained from.
The main problem with men who encounter issues with their big lifts is that the rest of their program is built around looking good, rather than being strong. As a result, they completely overlook the importance of training their forearms and grip strength. Your grip will always be the first thing to tire out on an exercise like Romanian deadlifts, long before your lower back and glutes, so it makes sense to incorporate grip-based work into your routine.
Despite the confusion on most guys faces when you ask them what their favorite forearm exercise is, there are a number of exercises which you can do for this relatively small muscle group. Favorites include reverse barbell curls, timed hangs and plate grips.
A good way to boost your bench press technique using a strong grip is to focus on trying to grip as hard as possible on the bar and 'rip it apart'. This allows you to place more stress on the chest and, in return, build more lean muscle with the exercise!
Reverse warm-ups are also fantastic when used correctly. This involves getting yourself warmed up before performing one set with a weight which is actually heavier than you plan to go in your working sets of the exercise ahead. So, for instance, perform a set of just a few reps with 100 kg if you plan to squat 80-90 kg in your working sets. Obviously, it pays to have a spotter at hand when using this technique. The body recruits many more muscle fibers than it usually would for this technique, meaning when you drop the weight and perform your normal working sets you will suddenly find your 80-90 kg lifts feeling rather easy!
Naturally, this technique works best when you use it as an occasional tool rather than using it all the time.
Our last technique for improving your big lifts quickly is negative reps. This means placing huge focus on the eccentric, or lowering phase, of each rep and getting a spotter to help you push through the concentric phase. Too many people neglect the eccentric phase completely and put all their effort into the concentric, but research shows that you can improve your results by as much as 50% if you work on the negative phase as well.
Focus on using a weight heavier than you would usually go and have a spotter to help you do the concentric portion of the exercise before leaving you to do the negative phase on your own. Take your time on each rep.
If you adopt the three techniques in today's article you will undoubtedly see an increase in any big lift on the gym floor. If you have been wondering how to improve your bench press and were performing endless assistance exercises such as dumbbell flyes and cable crossovers, you may be surprised to find that the techniques today involve simple things such as grip and reverse warm-up sets. However, each of the methods is proven and very, very effective.
About the Author:
About the author: Top physique coach Russ Howe PTI reveals how to improve your bench press with these cutting edge tips. Discover how to build muscle with the great tips on his fitness and nutrition website today.
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