Categories
Let's face it, hitting the gym is hard work. You may have a lot of motivation to get big, in a hurry, but without the right tips and suggestions, you may be holding yourself to a mediocre pace of building muscle mass. Here are 5 bench press training tricks to help you build muscle quicker.
1. Your training actually needs to start before you even hit the gym and hop on that weight training bench. As much as proper weight lifting techniques and are essential to get the most out of your bench press training, your diet and health regimen makes an immense difference and most certainly can't be ignored. Eating right is guaranteed to provide you with an invaluable foundation for getting a better bench press. For example, you should be getting more than five servings each of fruits and vegetables; raw is almost always the healthiest way to go. Green vegetables are usually healthier, but make sure you maintain a good balance of colors with your vegetables. And you should also look to food that are high in protein, such as eggs or chicken, or even research some healthy protein supplements. Eating right will give you a significant boost in your bench press performance.
2. Another tip for increasing your ability to pump out stellar bench presses also takes place before you actually get on the bench. By doing pushups in your spare time or as the first thing you do when you wake up, you'll significantly improve your bench press training results. By doing pushups regularly, you'll give the specific muscles involved in bench presses an extra work out, helping to isolate them and provide a stronger foundation for your training.
3. Believe it or not, breathing makes a huge difference in your weight training performance. Just by practicing proper breathing technique, you will actually be able to lift more. So, next time you get on the bench, take a deep breath in as you take the weights off of the bar and exhale as you push up. But make sure your exhale is a smooth, measured exhale. You don't want to breathe out all the way before you've lifted the bar to its max height.
4. You may be making the bar travel further than you actually need to. In actuality, the less distance you move the weight, the more you'll get out of your bench press. In order to do this, you need to expand your rib cage and stick your chest out. Simultaneously, squeeze your shoulder blades together. This cuts the distance you need to lift while still working the intended muscle groups.
5. Use a weight lifting buddy. You should always use a spotter when you're working with overhead or heavy weights, but by using a spotter, you'll be able to try and lift even heavier weights which will eventually help you consistently lift greater amounts. A spotter will also help you push through during mid press if you happen to get stuck which will help you get a full workout.
