There are three major problems which prove to be stumbling blocks to people who are looking to learn how to increase your bench press fast. It's an issue which affects many people around the world, seemingly stuck at a weight which they cannot get past no matter how hard they push.
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. The muscles surrounding your chest are poorly developed.
2. Poor grip.
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.
Assessing these details will help you to identify the area you must focus on to reach new progress. In many cases, people discover a combination of two of the three factors are playing a role in their sticking point. So once you have identified the issue at the root of the problem, how do you correct it?
If you feel that your triceps and deltoids lack the strength you require, spend some additional workout time on these individual areas and you will see a good improvement in your performance. Also, weak shoulders are a sign of somebody who's training is unbalanced.
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.
Reverse curls and handshake curls are prime examples of great grip strengthening exercises.
The final cause of compound disappointments is that the muscle itself simply isn't strong enough to put out the kind of weights you are hoping for. It's okay, everybody hits this point at some stage or another. We want to be able to deadlift 250 kg but our body simply can't do it. In the case of a chest press movement, you can greatly improve the strength of the target muscle by also performing a few assistance exercises alongside your main big lift.
Moves such as incline dumbbell press, flat cable flyes and push-ups are great for isolating the area in question.
It is easy to look at the way others are training and pick the areas they need to work on, but not very many people are able to do this with their own training routine. This is why so many people wonder how to increase your bench press fast but so few actually learn how to do it, because they refuse to see the areas which are holding them back. Take a moment to criticize your own form and see what the problem is, before moving to wipe it out completely.
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. The muscles surrounding your chest are poorly developed.
2. Poor grip.
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.
Assessing these details will help you to identify the area you must focus on to reach new progress. In many cases, people discover a combination of two of the three factors are playing a role in their sticking point. So once you have identified the issue at the root of the problem, how do you correct it?
If you feel that your triceps and deltoids lack the strength you require, spend some additional workout time on these individual areas and you will see a good improvement in your performance. Also, weak shoulders are a sign of somebody who's training is unbalanced.
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.
Reverse curls and handshake curls are prime examples of great grip strengthening exercises.
The final cause of compound disappointments is that the muscle itself simply isn't strong enough to put out the kind of weights you are hoping for. It's okay, everybody hits this point at some stage or another. We want to be able to deadlift 250 kg but our body simply can't do it. In the case of a chest press movement, you can greatly improve the strength of the target muscle by also performing a few assistance exercises alongside your main big lift.
Moves such as incline dumbbell press, flat cable flyes and push-ups are great for isolating the area in question.
It is easy to look at the way others are training and pick the areas they need to work on, but not very many people are able to do this with their own training routine. This is why so many people wonder how to increase your bench press fast but so few actually learn how to do it, because they refuse to see the areas which are holding them back. Take a moment to criticize your own form and see what the problem is, before moving to wipe it out completely.
About the Author:
About the author: Top south shields personal trainer Russ Howe PTI helps actors and celebrities every week in the gym. His detailed post showing how to increase your bench press fast will shed more light on this topic.
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