subject: How To Increase Your Bench Press - Building Bigger Bench Press [print this page] How To Increase Your Bench Press - Building Bigger Bench Press
The bench press is one of the three lifts in the sport of power lifting and is used extensively in weight training, bodybuilding, and other types of fitness training to develop the chest. In bodybuilding, it is used to hypertrophy the pectorals, deltoids, and triceps. While the person lies on his or her back, the person performing the bench press lowers a weight to the level of the chest, and then pushes it back up until the arm is straight and the elbows are locked. Now, the question is this: How to increase your bench press? Here are some tips.
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Number one: Do push-ups. Push-ups are a great exercise to develop explosive speed training for the bench press. When you do a push up you lift approximately 60% of your bodyweight. When doing the push ups keep your hands just a bit wider then shoulder width. Try to keep your elbows tucked in by your sides at about a 45 degree angle from your torso, don't let them flare out to the sides. This will place more stress on the triceps.
Number two: Add an extra 500 calories to your diet. If you want to burn fat and get really defined, forget about getting strong on the bench press. The only way to get really strong on the bench press is to eat a lot of quality nutrients. You should be eating at a minimum, 6 meals per day.
Number three: Train your triceps. The real key to a big bench press is to have a strong foundation of supporting muscles the shoulders and triceps. When training your triceps, you have to involve heavy extensions and close-grip pressing movements. In fact, all of your workout energy should be aimed at getting stronger on the shoulder press, close grip bench presses, and bench press.
This is how to increase your bench press.
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