Build A Bigger Chest With The Bench Press Through These 7 Tips

The Bench Press is one of the best exercises to build your chest, bar none. And you can lift more poundage per workout than with other isolation exercises-so you’ll build strength and size with this exercise.

This article assumes you know the basics of how to bench

However in order to obtain the optimum results, better known as to build a hulking chest you can take a break from your beer can and you need to know these 9 tips…

Tip Number 1 — Plant Your Feet And Expand Your Chest

Lie back on the bench and plant your feet like you’re deadly serious. After that push your chest out to the greatest extent. To achieve this you want to take hold of the uprights of the bench as you’re laying down and do a pullover of sorts so there is an arch in your lower back.

Force your shoulder blades simultaneously as hard as you can. Think you’re pinching a quarter together with them. And at the same time force your shoulder down in the direction of your feet.

Great Tip #2: Hold Your Breath and Get Ready for Pressure

Take a deep breath and brace yourself like you’re about to take a punch to the gut. This insures that you’re keeping your whole body tight and forcing your muscles to have maximal tension. Also the intraabdominal pressure will give you more strength and protect your back. Plus, it’s useless to try to breath when there’s a loaded barbell sitting on your chest.

Great Tip #3: Drag the Bar Down With Your Lats

Tighten your pecs hard at the start of the movement and focus on pulling the bar down to your sternum with your LATS. This will check you’re keeping your shoulder blades together and making your pecs execute most of the work.

Tip #4: Try To Meet The Bar With Your Chest

Keep spreading out your chest and think you are making an effort to touch the bar, meet it halfway with your chest as you’re dragging it down with your lats. Keep on dragging down until the bar touches your chest. stop what you’re doing temporarily in this position

Great Tip #5: Don’t Rest, Stay Tight and Gear Up

Sustain the tension in your body, stay tight, and prepare yourself to push. What you do is force the bar off your chest, trying to to move it as fast as you can while maintaining full-body tension for supreme strength. Push the bar like you’re doing a decline press down towards your feet to protect your shoulders. Imagine you are pushing yourself away from the bar, you’ll know you’re doing it properly when you sense that your upper back is tight.

Great Tip #6: Make Use Of Extreme Tension Methods At Your Sticking Point

When the rep turns out to be hard and you’re hitting your stumbling block, here’s what you do:

1. Hold the bar as hard as you can

2. At the same time, Flex your Abs and glutes and grunt

3. Think you’re sending strength from your core, your gut into your arms

And GRIND it, keep pushing away from the bar, keeping maximum tension.

Tip #7: Before Your Next Rep, Re-check Your Form

Before you continue for your next rep, recheck to ensure:

* Your feet are still planted

* Your shoulder blades are still squeezed together

* Take a breath and then hold it again to get your intra-abdominal pressure up again

If you lose anyone of these things, re-rack the bar and get yourself into proper position again before your next rep. Proper form is more important than doing all your reps at once.

There you go, there are 7 tips to make sure you build a monster chest with the Bench Press. Put em to work today and watch your chest grow!