If you asked 100 men how to improve your bench press you would probably hear a range of different theories and approaches, very few of which had any scientific weight behind them. In today's article you will pick up three time tested techniques to improve any compound lift within just a few weeks.
It is important to understand that while you may consider the figure you can bench or squat to be of huge importance, you can still build a great physique without ever notching up a world record of Olympic standards.
Most men are shocked to learn that they could easily be adding 10-20 kilograms to their heaviest sets by ironing out a few common errors made on the bench. These include:
1. Focus on bettering your grip strength.
2. Utilize time-served techniques such as Hulk warm-ups.
3. Perform negative reps with a spotter on any lift you wish to increase.
Not many people understand the true importance of grip strength when it comes to your big lifts. But make no mistake about it, a good grip makes for a more impressive move. In fact, you are generally doing something wrong if you don't feel your forearms giving way before you legs and back on an exercise such as the deadlift. Given that it is a significantly smaller and less powerful muscle than the others which are involved in the exercise, it is easy to understand why it is usually the first one to go.
Despite the confusion on most guys faces when you ask them what their favorite forearm exercise is, there are a number of exercises which you can do for this relatively small muscle group. Favorites include reverse barbell curls, timed hangs and plate grips.
A good way to boost your bench press technique using a strong grip is to focus on trying to grip as hard as possible on the bar and 'rip it apart'. This allows you to place more stress on the chest and, in return, build more lean muscle with the exercise!
A reverse warm-up, otherwise known as a Hulk warm-up due to the fact Lou Ferrigno used the technique frequently, is another great way to boost any big lift. This involves using your warm-up set to go heavier than you plan to go in your working sets, thus tricking the body into recruiting more muscle fibers in the build up to your proper sets. While this might sound odd, it is a time-served technique adopted by many power lifters the world over. For example, if you plan on lifting 100 kg in a squat, try performing a set consisting of fewer reps with 110 kg (with a spotter, of course). Suddenly, that 100 kg lift seems remarkably easier than it normally would. This is because the body has reacted to your reverse warm-up by recruiting many more muscle fibers in the areas you are hitting, allowing you to push past things which were previously difficult.
Naturally, this technique works best when you use it as an occasional tool rather than using it all the time.
The final compound improving technique is eccentric reps, or 'negatives' as they are more commonly known. A negative rep involves a spotter or training partner helping you to perform the lifting (concentric) phase of the exercise before leaving you to slowly perform the lowering (eccentric) portion by yourself. Around half the muscle building results in compound lifts are hidden away in the negative portion of the exercise, so it makes sense to focus on this aspect from time to time.
Again, as with Hulk warm-ups, try to go heavier than you usually would because this only involves you working solo during the lowering phase.
If you adopt the three techniques in today's article you will undoubtedly see an increase in any big lift on the gym floor. If you have been wondering how to improve your bench press and were performing endless assistance exercises such as dumbbell flyes and cable crossovers, you may be surprised to find that the techniques today involve simple things such as grip and reverse warm-up sets. However, each of the methods is proven and very, very effective.
It is important to understand that while you may consider the figure you can bench or squat to be of huge importance, you can still build a great physique without ever notching up a world record of Olympic standards.
Most men are shocked to learn that they could easily be adding 10-20 kilograms to their heaviest sets by ironing out a few common errors made on the bench. These include:
1. Focus on bettering your grip strength.
2. Utilize time-served techniques such as Hulk warm-ups.
3. Perform negative reps with a spotter on any lift you wish to increase.
Not many people understand the true importance of grip strength when it comes to your big lifts. But make no mistake about it, a good grip makes for a more impressive move. In fact, you are generally doing something wrong if you don't feel your forearms giving way before you legs and back on an exercise such as the deadlift. Given that it is a significantly smaller and less powerful muscle than the others which are involved in the exercise, it is easy to understand why it is usually the first one to go.
Despite the confusion on most guys faces when you ask them what their favorite forearm exercise is, there are a number of exercises which you can do for this relatively small muscle group. Favorites include reverse barbell curls, timed hangs and plate grips.
A good way to boost your bench press technique using a strong grip is to focus on trying to grip as hard as possible on the bar and 'rip it apart'. This allows you to place more stress on the chest and, in return, build more lean muscle with the exercise!
A reverse warm-up, otherwise known as a Hulk warm-up due to the fact Lou Ferrigno used the technique frequently, is another great way to boost any big lift. This involves using your warm-up set to go heavier than you plan to go in your working sets, thus tricking the body into recruiting more muscle fibers in the build up to your proper sets. While this might sound odd, it is a time-served technique adopted by many power lifters the world over. For example, if you plan on lifting 100 kg in a squat, try performing a set consisting of fewer reps with 110 kg (with a spotter, of course). Suddenly, that 100 kg lift seems remarkably easier than it normally would. This is because the body has reacted to your reverse warm-up by recruiting many more muscle fibers in the areas you are hitting, allowing you to push past things which were previously difficult.
Naturally, this technique works best when you use it as an occasional tool rather than using it all the time.
The final compound improving technique is eccentric reps, or 'negatives' as they are more commonly known. A negative rep involves a spotter or training partner helping you to perform the lifting (concentric) phase of the exercise before leaving you to slowly perform the lowering (eccentric) portion by yourself. Around half the muscle building results in compound lifts are hidden away in the negative portion of the exercise, so it makes sense to focus on this aspect from time to time.
The importance of diet is just one of the five rules touched upon in the video guide on how to build muscle accompanying today's article.
Again, as with Hulk warm-ups, try to go heavier than you usually would because this only involves you working solo during the lowering phase.
If you adopt the three techniques in today's article you will undoubtedly see an increase in any big lift on the gym floor. If you have been wondering how to improve your bench press and were performing endless assistance exercises such as dumbbell flyes and cable crossovers, you may be surprised to find that the techniques today involve simple things such as grip and reverse warm-up sets. However, each of the methods is proven and very, very effective.
About the Author:
Today's writer: Top physique coach Russ Howe PTI teaches you how to improve your bench press with these cutting edge tips. Discover how to build muscle with the expert knowledge on his fitness and nutrition website today.
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