Build A Bigger Chest With The Bench Press Through These 7 Tips

By Caleb Lee

The Bench Press is one of the best exercises to build your chest, bar none. And you can lift more poundage per workout than with other isolation exercises-so you'll build strength and size with this exercise.

This article believes that you are familiar with the nuts and bolts of how to bench...

Then again to gain the quality results, also known as to build a monster chest you can rest your beer can on, and you need to know these 9 tips...

Great Tip #1: Plant Your Feet And Puff Up Your Chest

Recline on the bench and plant your feet like you're determined. Next force your chest out to the extreme. To complete this you want to grip the uprights of the bench as you're laying down and carry out a pullover of sorts so there is an arch in your lower back.

Squeeze your shoulder blades together as hard as you can. Imagine you're pinching a quarter together with them. And simultaneously push your shoulders down towards your feet.

Great Tip #2: Hold Your Breath and Get Ready for Pressure

Take a deep breath and brace yourself like you're about to take a punch to the gut. This insures that you're keeping your whole body tight and forcing your muscles to have maximal tension. Also the intraabdominal pressure will give you more strength and protect your back. Plus, it's useless to try to breath when there's a loaded barbell sitting on your chest.

Tip Number 3 -- Draw the Bar Down With Your Lats

Contract your pecs hard in the beginning of the movement and concentrate on dragging the bar down to your sternum with your LATS. This will make sure you're keeping your shoulder blades together and making your pecs perform nearly all of the work.

Great Tip #4: Try To Touch The Bar With Your Chest

Keep puffing your chest out and imagine you are trying to touch the bar, meet it halfway with your chest as you're pulling it down with your lats. Continue pulling down until the bar touches your chest. Pause for a moment in this position

Tip Number 5 -- Do NOT Slow Down, Stay Tight and Get Ready

Keep the tension in your body, stay tight, and get ready to push. What you do is squeeze the bar off your chest, trying to move it as fast as you can while retaining full-body tension for maximum strength. Push the bar like you're doing a decline press down towards your feet to protect your shoulders. Imagine you are pushing yourself away from the bar, you'll know you're doing it right when you feel your upper back is tight

Great Tip #6: Make Use Of Extreme Tension Methods At Your Sticking Point

When the rep gets hard and you're hitting your sticking point, here's what you do:

1. Hold the bar as hard as you can

2. At the same time, Flex your Abs and glutes and grunt

3. Think you're sending strength from your core, your gut into your arms

And POUND it, keep pushing away from the bar, keeping extreme pressure.

Tip #7: Before Your Next Rep, Re-check Your Form

Before you continue for your next rep, recheck to ensure:

* Your feet are still planted

* Your shoulder blades are still pressed together

* Take a breath and then hold it another time to get your intra-abdominal pressure up once again...

If you drop a few of these things, re-rack the bar and get yourself into correct position for a second time prior to your next rep. Proper form is more important than doing all your reps all together.

There you have it, those were the 7 tips to ensure you build a monstrous chest with the Bench Press. Apply them now and witness your chest grow! - 17273

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