Content

• To step
• Method 1 of 3: Mastering the technique
• Tips
• Warnings

Almost all men (and some women) who do weight training want to be able to do a heavy bench press. There are so many different training techniques out there that it is difficult to choose which one to use. But pushing your body to the limit requires proper training, a proper diet, a winner's attitude, and excellent technique. Read on for tricks and tips on how to learn to press more when doing a bench press.

To step

Method 1 of 3: Mastering the technique

1. Eat a lot if you want to grow. But you also don't want to look like a sumo wrestler, so don't eat more than your body asks for. And rest assured; if you train hard and hard, your body will automatically require a lot of nutrition. But don't overeat, because everything you eat in excess is converted into fat - including the precious proteins. You want to build muscle, not fat lobes. Spread your meals throughout the day, 5-7 main meals and snacks, with each meal high in protein and complex carbohydrates.
2. Consider taking nutritional supplements, such as protein powder or casein. If you decide to do this to make your muscles grow faster, take these supplements, usually in the form of a shake, in the morning after your workout and in the evening before going to sleep for the best results.
   • Understand that protein shakes contain a lot more calories than the regular protein in your diet. If you are prone to overweight or acne, taking large amounts of these supplements can make it worse.
3. Get plenty of rest. Muscles are repaired and rebuilt during sleep and rest periods, so a lack of sleep can disrupt this process and prevent the development of more muscle mass. Get plenty of rest between workouts and plan your time during the day so that you can get the necessary eight hours of sleep each night.
4. Sometimes take a period of time when you are not exercising. Sometimes your muscles are so exhausted from continuous hard training that it is wise not to train for a week, or a little lighter. This may be just the step you need to move on and improve yourself.
5. Don't over-train yourself. There is little reason why you would want to exercise more than twice a week. In fact, if you train more often, there will be less energy left for training your triceps, a fact that means that many weightlifters will never reach their potential. So make sure that instead of emphasizing quantity, you focus on quality when it comes to strength training (and bench press in particular). So think about your technique and don't forget your triceps.

Tips

• If you are an absolute beginner, try the strong lift 5X5 program to build a solid foundation.
• Remember that nutrition makes up 90% of all work. If you fail to pay close attention to your diet, you will miss out on all the benefits you can get from it.

Warnings

• Always consult a doctor before embarking on a strenuous exercise program.