How to Increase Your Bench Press Fast by employing these 3 Bench press techniques
[the bench press techniques and tips listed below were adopted from Mike Westerdals Critical Bench Press program]
Tell somebody that you workout and one of the first things they ask you is "how much can you bench press?" Without a doubt the bench press is considered the benchmark of how physically fit and how strong you are.
If you want to quickly increase your bench press weight the following three bench pressed tips should add 50 pounds to your bench press within the next 10 days.
- Form: form in your bench presses everything. Mike Westerdal creator of the critical bench press program degrees that form is significantly important to increase your bench press weight dramatically. These are little tips and tricks that you can do to change your form which will not actually increase your strength per se but do things such as reduce the distance you have to move the bench press weight or involve stronger muscles in the bench press lift. This would fall under the category of bench press technique. An example of this is arching your back slightly so that your lower chest is pointing towards the sky. This will make your lower pectorals become more involved in the bench press and the lower pectorals are stronger than the upper pectorals.
- Spend at least one day per week training assistance muscles. Your shoulders and triceps are just as much involved in the bench press as your chest is involved in the bench press. Increasing the strength of your shoulders and triceps alone will increase your bench press significantly. The best time to train your shoulders and triceps is on the same day you train your chest preferably right after training your chest is doing bench presses, incline bench presses, or decline bench presses all involve in pre-warm your shoulders and triceps. As a result he won't have to spend much time at all warming these muscle groups up and you can get right in to the heavy weights.
- This one bench press technique will take serious guts on your part but doing this will increase your bench press significantly. I call this technique the egg timer technique. Take one set for each muscle group and train this one set like your life depends on it. What I mean by this let's say you're training your shoulders. And let's say when you train your shoulders you do seven sets. Pick one of the middle sets (the fourth, fifth, or sixth set). Set a timer or stopwatch to three minutes. Start the stopwatch when you start doing the exercise. The objective here is you must keep that weight moving for the full three minutes nonstop. I'm not talking about choosing a light weight that you can do 100 repetitions for. You're still going to use a heavy or moderately heavy weight 60 to 70% of your maximum or one repetition. When you can no longer do full repetitions do partials. When you can no longer do partials just keep twitching the muscle and contracting the muscle against the weight. The idea here is to make your muscle cry uncle and then continue beating the holy hell out of it. This set will be pure hell but it will be also the ones said that literally forces your muscles to grow in size and or power.