Is your bench press stuck at a plateau? The bench press is one of the best exercises for bulking up the chest. This can also be the biggest disappointment for people when they plateau and find themselves stuck at a certain weight. With that being said, ultimately your chest workout routine will not change and this will cause you to get little or no results. I have had this problem in the past and that is why I am going to explain to you a few steps to take to increase your bench press.
-The pause
-Train the triceps
-Train the shoulders
-Do not forget the back
-Legs and core
-Train the triceps
-Train the shoulders
-Do not forget the back
-Legs and core
The Pause
First off, you must start to pause at the bottom. Most people are lifting up and down so fast that they are mainly using momentum for there lift. With a 2-3 second pause you will be using all strength. Make sure that you have a spotter to work with in case you need that extra push to lift. Having a spotter that helps count and lift if needed is perfect. It is better to get a little push from a spotter then to lift with momentum or just not lift the weight at all. Do as many reps as possible using this technique although if you can do more then 6, add more weight. You should be doing about 5-6 reps.
First off, you must start to pause at the bottom. Most people are lifting up and down so fast that they are mainly using momentum for there lift. With a 2-3 second pause you will be using all strength. Make sure that you have a spotter to work with in case you need that extra push to lift. Having a spotter that helps count and lift if needed is perfect. It is better to get a little push from a spotter then to lift with momentum or just not lift the weight at all. Do as many reps as possible using this technique although if you can do more then 6, add more weight. You should be doing about 5-6 reps.
Train the triceps
Your bench press will not go up if your triceps don’t get stronger. Most people think that the bench press is just for the pectoral but it also includes the triceps. I recommend including close grip pressing motion from close-grip bench or incline bench and close grip push ups in your triceps workout. The goal is to train the triceps in the motions they need to gain strength on the bench press.
Your bench press will not go up if your triceps don’t get stronger. Most people think that the bench press is just for the pectoral but it also includes the triceps. I recommend including close grip pressing motion from close-grip bench or incline bench and close grip push ups in your triceps workout. The goal is to train the triceps in the motions they need to gain strength on the bench press.
Train the shoulders
The important part of the shoulder when bench pressing is the anterior deltoids. Add front raises to your shoulder routine, make sure you stand completely still during the raises and use only your shoulders. Click here for another example of a great anterior deltoids workout that I personally love to do. I see lots of guys arching their backs and using momentum to lift the weight. Strength and muscle development comes mainly from good technique , that is why form is very important during all of these exercises.
The important part of the shoulder when bench pressing is the anterior deltoids. Add front raises to your shoulder routine, make sure you stand completely still during the raises and use only your shoulders. Click here for another example of a great anterior deltoids workout that I personally love to do. I see lots of guys arching their backs and using momentum to lift the weight. Strength and muscle development comes mainly from good technique , that is why form is very important during all of these exercises.
Do not forget the back
Lets face it, most people are more focused on there front and ignore the back. Truth is, without a strong back we will not have enough strength in our back to support the movement of your chest. The only way to develop a big chest is with a big back. You should put just as much time into your back as you do on your chest to reach full potential.
Lets face it, most people are more focused on there front and ignore the back. Truth is, without a strong back we will not have enough strength in our back to support the movement of your chest. The only way to develop a big chest is with a big back. You should put just as much time into your back as you do on your chest to reach full potential.
Legs and core
Your legs may not seem like they have anything to do with your bench press but the fact is, you need strong legs to stabilize the weight. A big bench is about total body strength, if you focus only on the bench so results will always suffer.
Your legs may not seem like they have anything to do with your bench press but the fact is, you need strong legs to stabilize the weight. A big bench is about total body strength, if you focus only on the bench so results will always suffer.
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8 comments:
Could you just give me a good 4 day workout schedule? I go to the gym Monday. Tuesday, Thursday and Friday.
My schedule was, Monday I do Chest adn the Upper back.
Tuesday i do legs and lower back. Thursday i do shoulders, then Friday i do arms. Is this good enough? or am i missing something or need to add something?
I practically do pullups every day i go to the gym...
4 days a week is perfect. I did notice you did not mention shoulders and even traps. Without strong shoulders you are not going to see increase in quite a few areas. Your workout days are good but u dont want to do the same workouts over and over, your body will get used to the same old thing and will stop building strength or size. Start switching it up, for example, on chest days sometimes include triceps and on back days sometimes include biceps. Also i would do cardio a few days a week too.
Hmmmm i did mention shoulders on thursdays. So what you mean is rather than doing Bench and back, i should try bench and triceps...
Back and biceps... sounds good to me. Is it ok if i do cardio for 15 mins after each day i work out? Or do i have to have a day or two dedicated for cardio? And plasma jet, is this thing safe? Cause i read over the net it does not work?
I'm just curious please and ty and where can i buy plasma jet and when do i use it etc etc...
Also wanted to point out you've been of great help and this websiteis one of the best ive seen with good details and description.
Sorry i must have missed the shoulders, include traps though. And yes u have the right idea, just keep switching it up, this will also trick the muscle and that helsp with muscle growth and it will help you to not plateau.
Cardio is perfect after your workout, i would power walk to burn fat, jump some rope, etc etc. Running is good too but not more then like twice a week, it will burn the muscle.
Plasma jet does work, i just put up videos of me gaining 19 pounds in three weeks, u cant argue with that...its right there on the site. My friend took it and had GREAT results, he then told my brother...my brother took it and had GREAT results, my brother told me i could gain weight and muscle with this so i tried it, gained 19 pounds, 17 stayed....and now my friend who initially took it has his older brother on it and he loves it.
It is very safe, its just nitric oxide...nothing crazy...what makes it so good is that its in a form where the nitric oxide stays in your body for 24/7 instead of just a few hours.
Its pills, u take one serving every other day.
So I only take plasma jet on days i work out? I usually go sometimes back to back days of workout so will it be ok to not take it the very next day?
Where do i buy this from?
Take it ever other day, do not take it back to back....for example, if you take it monday u workout, workout tuesday do not take it....workout weds take it, then take thursday off. I was working out every other day only but make sure u do workout the day u take it, and it is ok to workout on days u dont take it.
U can get it at GNC or any supplement shop online.
If i take plasma jet, i then go workout, is it then OK to take my protein right after my work out? I already take protein iso low carb whey protein, will it by any chance affect my body in anyway if i take my protein with it?
For example is it good with certain proteins or is it taken alone or any protein can be taken with it?
It is ok to take the protein during the plasma jet. Its actually better because the nitric oxide will let your body keep more of the nutrients in the protein shake.
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