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.
The good news is you're going to learn three tried and tested methods of breaking your plateau today.
The first thing you need to do is look at what is holding you back at the moment. It is usually one of three things:
1. Underdeveloped muscles surrounding the target area, i.e. shoulders and triceps.
2. Underdeveloped grip strength which is unable to carry you through the movement.
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.
If you have simply reached a plateau because the muscle itself cannot handle a heavier weight no matter how hard you try, you can still kick start results by switching your strategy for a brief period. Focus on isolation moves for the muscle to really blast it into new growth before attempting your next heavy lift.
Many different variations of push-ups, flyes and machine presses are good alternative chest exercises which will help to isolate the area more than a barbell.
Learning how to increase your bench press fast can often become a game of opinion, with everybody using their own techniques to get themselves out of a hole from time to time. However, the 3 techniques shown to you today will work for the vast majority of individuals and offer the added benefit of yielding quick, consistent results.
The good news is you're going to learn three tried and tested methods of breaking your plateau today.
The first thing you need to do is look at what is holding you back at the moment. It is usually one of three things:
1. Underdeveloped muscles surrounding the target area, i.e. shoulders and triceps.
2. Underdeveloped grip strength which is unable to carry you through the movement.
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.
If you have simply reached a plateau because the muscle itself cannot handle a heavier weight no matter how hard you try, you can still kick start results by switching your strategy for a brief period. Focus on isolation moves for the muscle to really blast it into new growth before attempting your next heavy lift.
Many different variations of push-ups, flyes and machine presses are good alternative chest exercises which will help to isolate the area more than a barbell.
Learning how to increase your bench press fast can often become a game of opinion, with everybody using their own techniques to get themselves out of a hole from time to time. However, the 3 techniques shown to you today will work for the vast majority of individuals and offer the added benefit of yielding quick, consistent results.
About the Author:
About the author: Top south shields personal trainer Russ Howe PTI teaches athletes and models each day in the gym. His full guide on how to increase your bench press fast will get results on this topic.
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