Has your bench press been stuck at a plateau? The bench
press is the favorite chest exercise of every person
looking to add bulk to there chest can be the biggest
disappointment for people. Most people do the same routine
over and over again, though it once worked now no results
for all the time spent in the gym. List below are tips
that you can implement in your next workout to start
building a bigger bench and get you out of your rut.
The first technique to getting out of your bench press
plateau is to pause at the bottom. Most people got down
and up so fast that they use more momentum than muscular
strength to press the weight. So, to develop better
strength we are going to over pause to ensure optimal
muscle fiber recruitment.
It is best to have a spotter who you trust that can help
lift the weight off if you don't make it up. Also, have
the spotter count to two for you once the bar stops moving
as you don't want to be relaxing or screwing up your
breathing to count. Once your partner says two explode
with all your might for one full rep. Complete as many
reps as possible though if you can do more than 6 reps add
more weight.
As you continue to train even beyond these tips it is
important to train using all three techniques of pausing at
your chest. The three are the touch and go that most do, a
slight pause at the bottom and then press, and a complete
2-3 second pause at the bottom before pressing the weight
up. Each different method is going to challenge your
muscle fibers in different ways with different levels of
weight. One legitimate rep with less weight does more for
muscle development and strength than a rep of heavier
weight that you bounce off your chest to impress your
friends with how much you can lift.
Have to train the triceps
You don't get a big bench without strong triceps. The
bench press is not just a pectoral muscle exercise. Most
people use triceps extensions or pressdowns which can
develop strong triceps muscles though it doesn't always
help with what the triceps need to do in a bench press. The
best exercises you can do to train your triceps is to do
any kind of close grip pressing motion from close-grip
bench or incline bench and close grip push ups. Also, use
a variety of dumbbells, barbells, and bodyweight exercises.
The important factor is to train your triceps in the
motions they need to gain strength in to get a bigger bench
press.
Don't forget about your shoulders
The common exercises for shoulders are presses and lateral
raises of some kind. The important part of the shoulder
for bench press is the anterior deltoid. Add front raises
to your routine to strengthen up the front part of your
shoulder. Make sure to stand still and use only your
shoulder muscles to raise the bar, dumbbells, or plate. I
see too many people arching their backs and using momentum
to lift the weight. Pure strength and muscle development
comes from proper technique more than total weight if
momentum is used.
Your back is important too
It most because that we don't see it in front of us because
people are way more developed in the chest than the back.
A big reason your bench may not be going up is that your
antagonist muscles in the back are not strong enough to
support the movement from your over developed chest. The
only way to build a big bench is to build a big back. If
you forget about your back or don't put the same time and
effort in your bench will always limit out well short of
your potential.
The last thing on your bench press is your legs and core.
Your legs are still needed on during a bench exercise to
stabilize the weight. If you didn't need your legs to have
a big bench than you would be able to lift the same weight
with your legs on the floor as you do if you put your feet
on the bench and take them away. A big bench is about
total body strength, if you focus only on the bench so
results will always suffer.
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