subject: How to Increase Your Bench Press Results - A Special Bench Press Technique [print this page] In this article I'll explain my journey from a 10 pounds raise to a 40 pounds and thespecial bench press technique I used to get there.
I started going to the gym 2 years ago. A fat, middle aged American with no muscle whatsoever.
I wanted results and I asked my trainer: how many weeks until I can see some changes?
And what he said, then and there, motivated me to go further: 4 weeks and you'll double your numbers! 4 weeks!
Only 4 weeks? How can I do that, I asked myself.
Here's a summary of how I went from raising my 10 pounds bench press to well over 40 pounds.
First things first: after some running and stretching my trainer put me to a strength test. At the bench press I was barely able to raise 10 pounds. No luck there!
I had to get my general fitness up. My trainer designed a circuit for me (consisting of weightlifting routines) in which I worked all of my muscles. My biceps started to grow and I caught myself looking at the muscles I was growing in the mirror, something I never did before.
Then we concentrated on increasing my strength: I used the pyramid technique and each day I had better and better results.
With days of pauses in between I was feeling better than ever.
At the end of the month I got my bench press from my weak 10 pounds raise to well over 40 pounds. The bench press became a totem of my change. I plan on developing it and measuring my fitness based on this benchmark.
I know you all anticipated the technique but I'll release it in my next article. Here are some tips until then:
- use a correct grip
- control the bar, don't move it too fast
- don't bounce your bar off the chest, make it hit the middle and raise it up
- don't lock your elbows
- feet must be fixed, no trembling
In my next article I'll write more about the bench press technique that allowed me to get there!
How to Increase Your Bench Press Results - A Special Bench Press Technique
