If you would like to learn how to increase your bench press fast then you are not unlike the vast majority of other men using gyms and leisure clubs around the world. Countless people have reached plateaus on their big lifts and have no idea how to break free from their current mire.
In today's post you will discover how to get around this issue. Furthermore, you'll learn how to do it in double-quick time!
We must begin by assessing what your actual problem is. Most guys don't take the time to do this, but it is vital if you ever want to correct the problem at hand. It's usually one of three things:
1. Underdeveloped muscles surrounding the target area, i.e. shoulders and triceps.
2. A poor grip is letting you down.
3. Simply not enough strength in the muscle you are trying to lift the weight with, i.e. you are shooting above your weight.
The next time you hit the bench station, keep an eye out for the 3 issues above. Whichever one strikes first is to be considered the biggest threat to you hitting a new personal best lift, therefore making it priority number one in terms of sorting it out. If your grip goes first, there's your primary issue.
You might find more than one issue strikes. That happens to a lot of people. It doesn't really matter, it just means you have slightly more to work on than you originally planned. If you get the correction process underway quickly, you can achieve a new personal best within a very short period of time.
If you can identify the issue first, correcting it is really rather easy. For those who are affected by their shoulders and triceps giving way too easily, it would be wise to spend some time strengthening those muscle groups in your routine before you attempt to pack on more weight to your chest-based exercises. No matter how big or powerful your pecs might be, they won't perform at maximum ability if the smaller muscles in the exercise are underdeveloped. This is a sign of someone who is undertaking an unbalanced training program and you should move fast to correct it before it reflects in your physique.
Also, the importance of a strong grip cannot be underplayed. If you do not work on developing your forearms to handle large loads, you will notice that your progress on power lifts such as deadlifts begins to wane quite quickly. Your legs and back might be able to take the stress, but your grip will fail first, causing you to stop short of your true maximum. Likewise, learning how to prise the bar apart on a chest press is a useful tool to increase your results and requires a strong grip.
Plate grips, timed hangs and wrist curls are useful forearm exercises.
Finally, those who simply cannot lift a weight because the muscle has reached a sticking point also have a solution. If your chest simply cannot take any more weight and you don't have either of the other two issues mentioned above, you need to vary your chest training to spur new strength gains and muscle growth. There are numerous isolation exercises which can be used in that situation.
Moves such as incline dumbbell press, flat cable flyes and push-ups are great for isolating the area in question.
When all is said and done, you could ask 100 men how to increase your bench press fast and get 100 totally different answers, none of which make very much scientific sense. Sometimes the answer to your question is a lot easier than you expect it to be. In this instance, looking at the area you are struggling with can be the crucial aspect of correcting the issue once and for all.
In today's post you will discover how to get around this issue. Furthermore, you'll learn how to do it in double-quick time!
We must begin by assessing what your actual problem is. Most guys don't take the time to do this, but it is vital if you ever want to correct the problem at hand. It's usually one of three things:
1. Underdeveloped muscles surrounding the target area, i.e. shoulders and triceps.
2. A poor grip is letting you down.
3. Simply not enough strength in the muscle you are trying to lift the weight with, i.e. you are shooting above your weight.
The next time you hit the bench station, keep an eye out for the 3 issues above. Whichever one strikes first is to be considered the biggest threat to you hitting a new personal best lift, therefore making it priority number one in terms of sorting it out. If your grip goes first, there's your primary issue.
You might find more than one issue strikes. That happens to a lot of people. It doesn't really matter, it just means you have slightly more to work on than you originally planned. If you get the correction process underway quickly, you can achieve a new personal best within a very short period of time.
If you can identify the issue first, correcting it is really rather easy. For those who are affected by their shoulders and triceps giving way too easily, it would be wise to spend some time strengthening those muscle groups in your routine before you attempt to pack on more weight to your chest-based exercises. No matter how big or powerful your pecs might be, they won't perform at maximum ability if the smaller muscles in the exercise are underdeveloped. This is a sign of someone who is undertaking an unbalanced training program and you should move fast to correct it before it reflects in your physique.
Also, the importance of a strong grip cannot be underplayed. If you do not work on developing your forearms to handle large loads, you will notice that your progress on power lifts such as deadlifts begins to wane quite quickly. Your legs and back might be able to take the stress, but your grip will fail first, causing you to stop short of your true maximum. Likewise, learning how to prise the bar apart on a chest press is a useful tool to increase your results and requires a strong grip.
Plate grips, timed hangs and wrist curls are useful forearm exercises.
Finally, those who simply cannot lift a weight because the muscle has reached a sticking point also have a solution. If your chest simply cannot take any more weight and you don't have either of the other two issues mentioned above, you need to vary your chest training to spur new strength gains and muscle growth. There are numerous isolation exercises which can be used in that situation.
Moves such as incline dumbbell press, flat cable flyes and push-ups are great for isolating the area in question.
When all is said and done, you could ask 100 men how to increase your bench press fast and get 100 totally different answers, none of which make very much scientific sense. Sometimes the answer to your question is a lot easier than you expect it to be. In this instance, looking at the area you are struggling with can be the crucial aspect of correcting the issue once and for all.
About the Author:
Provided by: Top south shields personal trainer Russ Howe PTI helps athletes and models every week in the gym. His detailed post on how to increase your bench press fast will get results on this topic.
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