Content

• Method 2 of 3: Muscle Development
• Method 3 of 3: Improving Diet and Lifestyle
• Tips
• Warnings

1 Use the correct technique. Improper technique can be a stumbling block in progress. The wrong technique can underestimate your real results and you may never know what you are really capable of.

2 Master the grip. The grip should be slightly wider than the shoulders, not gripping with your fingers, but with your palms. A wide grip will take up the strength to balance the weight of the bar, while a narrow grip uses more triceps than the pectoral muscles. (Activating triceps is good, but we'll talk about that later)

• Grip the bar firmly. This will activate your triceps and instantly set you up for the exercise.

3 Press strictly in one line. Make sure that the bar moves in a straight line while pressing and lowering. When lowering the bar, do not stop, immediately raise it, raising and lowering should be done in one motion. On the bench press, move your shoulder blades to keep your upper back muscles in tension.

• Feet should rest on the floor. They are needed for support.
• Keep your elbows closer together. Do not bend your elbows to the sides while pressing.
• Do not lift your chest or arch your back to squeeze out the weight. Your arms, not your back, should be in motion. You can start with a slightly arched back, but don't arch your back to squeeze out more weight.

4 Tap at a fast pace. Despite the fact that you want to do a high-quality bench press, you should not stretch the approach for 2 minutes. The set of the bench press should be one continuous movement - without delays at the bottom point - the maximum break between sets should not exceed 1 minute.

5 Remember the things that should not be repeated when pressing. Despite the fact that there is no uniquely ideal technique for performing the bench press, there are things that cannot be done due to the risk of injury and a decrease in real results. Pay attention to them:

• Do not squeeze the weight in an explosive motion. The bottom line is to correctly perform the downward movement, then you do not have to make explosive movements from the bottom position. This approach will retain more of the necessary strength.
• When pressing, the hands should be parallel to the ceiling and not curved towards your head. Curvature of the wrists will put unnecessary stress on the joints of the hands.

Method 2 of 3: Muscle Development

1. 1 Do one maximum repetition at least once a week. You may be doing bench press two or three times a week. But you'd be surprised how many people never do one max rep.
   • Do one maximum rep after your normal rate.
   • Everybody ask someone to help you to do the repetition to failure. Doing the bench press at the limit of strength is not safe yourself.
   • If you can do one repetition with any weight, this does not mean that this weight is your maximum. Continue to gradually increase the weight until you reach one that you cannot squeeze even once.
2. 2 Press those weights that are hard for you to work with. This advice is similar to the previous one. When the body is constantly working with heavy weights, it will adapt the muscles to handle those weights. If you do not work with heavy weights, at the limit, then the body does not develop; You will stay on the same level regardless of your efforts. Improving bench press results is periodically working with weights larger than your workers.
   • For example, you usually start with 80kg and then work out to 82.5kg, 85kg and finally 90kg. You do all the approaches not easily, but confidently enough. So it's time to change the weights. Start with 82.5kg, then 85kg, 87.5kg and finally 95kg. The latter approach should be very difficult.
   • If you want to completely complete all four approaches, then pick up barely reach weights. Then try doing four reps on the fifth set, which should be very difficult.
   • Alternatively, you can try sets with 4-5 reps. If you want to do only 5 reps per set, then the set weight needs to be significantly increased compared to the standard set of 8-12 reps. If you do the bench press twice a week, then do the shortened sets with increased weight once.
3. 3 Make sure both hands lift the bar the same way. As with anyone who works with weights, the dominant hand is slightly stronger than the weak hand. Unfortunately, your bench press is limited by the capabilities of your weak arm. To bench more, train your weak arm to the level of your strong one.
4. 4 Work on your triceps. The bench press works the chest and triceps. Weak triceps will not give you the opportunity to significantly improve your bench press results. Take a full day of full triceps workout to build mass and strength. Do triceps exercises after pectoral exercises.
   • Here are some good triceps exercises:
     • Bar or chair push-ups
     • Pullovers lying on triceps
     • Extension of the arm from the vertical block
     • Bench press with a narrow grip
     • Dumbbell / Barbell Extension
     • Push ups
5. 5 Do negative reps. Bench press negative reps are reps with very heavy weights, 1.5 times your maximum. With the help of one or two assistants, you should slowly lower the barbell to your chest, and the assistants should raise it to the top position. Then the movement is repeated. This simple yet energy-intensive exercise is the key to improving resistance training and bench press results.

Method 3 of 3: Improving Diet and Lifestyle

1. 1 "Eat for three." If you are not consuming enough calories throughout the day, do not expect an improvement in the bench press. You need to gain muscle mass, not maintain a figure, and in order to do this, you need to eat seven times a day. And every serving should contain protein and complex carbohydrates.
2. 2 Consider taking a supplement like protein or casein. If you decide to take protein to increase muscle mass, it is best to take it in the form of a cocktail, in the morning, after training, and before bed.
   • Protein shakes are high in calories in addition to protein itself. If you are prone to obesity or acne, then consuming protein can have unpredictable consequences.
3. 3 Get full rest. Your muscles repair and grow during rest and sleep, so depriving them of adequate rest can be detrimental to development. Rest between workouts and plan your day to sleep at least eight hours a day.
4. 4 If you have reached the limit of progress, take a break. Sometimes your tired muscles simply refuse to grow due to the fact that they have been under serious stress for too long. Take a week off or do a week of light work, maybe that's what you need to get past the milestone.
5. 5 Make sure not to exercise too much. If you are not training for personal reasons to take revenge or prove something to someone, then there is no reason to do bench press more than twice a week. What's more, doing the bench press more than twice a week will mean less time for the triceps, which keeps many athletes from progressing. So make sure that instead of a large amount of bench press, you do it well, thoughtfully, with the right technique, while paying due attention to your triceps.

Tips

• If you are a beginner, it is recommended that you start with a 5X5 strength program to establish a good base.
• Remember, nutrition is 90% of your hard work. With the wrong diet, you will not achieve positive results.

Warnings

• Consult your doctor before starting any physical activity.