subject: Building Bigger Bench Press - Big Bench Press [print this page] Building Bigger Bench Press - Big Bench Press
The bench press is the second of the three power lifts, and is used to test the upper body strength of a lifter. If you want to know how to do a big bench press, then here are some tips that you may want to follow.
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Number one: Warm up thoroughly. Warming up is absolutely necessary before engaging in a killer workout. Warming up properly not only improves the flexibility but it also helps prevents injury. Stretch your entire body and then your shoulders and chest muscles specifically before, during, and after a chest workout. Number two: Use the 5-point body contact position. These five points are the head, back, shoulders, buttock, and feet. Make sure that these points remain in contact with the ground.
Number three: Train the triceps. When training your triceps, you have to involve heavy extensions and close-grip pressing movements. Examples of close-grip pressing movements include close-grip flat and incline bench presses, close-grip board presses, and JM presses. These workouts will help you train for a big bench. You can also do triceps pushdowns and the French press. Carry out 10 to 14 sets with heavy weights, enabling you to aim for 6 to 10 repetitions. Well-built triceps are very sexy and indicative of your overall degree of fitness.
Number four: Bench press in a slow and controlled manner. Press the bar in a straight line as the distance the bar travels should be kept to a minimum. This will help you build your bench press strength. Number five: Devote one day per week to maximal-effort training. Concentrate on the maximal-effort method on the second bench day of every week. During this time, you should lift maximal weights for one to three reps. This method will help you develop maximal strength. Try performing a max bench press every week for four or five weeks.
Start doing your big bench press now!
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