How To Boost Your Bench Press And Build Muscle Mass Fast
Everyone knows to build muscle mass one of the best exercises for the upper body is the bench press. Definetely one of the questions most bodybuilders want to know the answer to is: how much can you bench press?’. Of course i is probably not the best measurement of total all round body strength it does naturally have a very macho feel to it and of course is very impressive. So lets cut to the chase and find out how to build muscle fast and get a bigger bench press:
Grow your triceps. Your triceps are a crucial muscle in performing the bench press and make up two thirds of the muscle mass on your arm. it is possible that under developed triceps are limiting your bench press total. The best exercises to build muscle mass on your triceps are using barbells and dumbells: close grip bench-presses and skull crushers. Isolation exercises are not as good as they isolate the muscle completely. They should definitely help notch up your bench press.
Experiment with training your triceps completely seperately. Commonly, hitting the chest muscles is advised to be done in the same workout as tricep training. Try training them on their own for a change. Doing this allows you to attack them when they are fresh and really concentrate and focus on hammering them to stimulate growth. Do this over a number of weeks and see how much more weight you can press.
Variety. have you been following the same routine for a number of weeks or months? time to mix it up then. After your muscles have done the same workout a few times, they have already adapted to it and therefore the need to grow has been removed. Keep changing things, they can be subtle changes like altering the grip width or reversing the order of your routine or they can be larger changes like doing super sets, compound sets and so on, these will give you a real pump by the way.
Make sure you are not doing too much! While with most things in life more is better, in muscle building this is not quite true. Overtraining your chest muscles means it takes longer for them to recover and develop. Do not focus on quantity rather go for intensity and quality instead. A short intense workout is much more effective than a long drawn out one.
Solid rest. Your muscles don’t grow in the fitnes centre! They grow when they are at rest. You won’t grow if you don’t allow enough time to grow. Of course do not workout again when your muscles are still, a fair rule of thumb is to limit yourself to 6-9 sets each workout for each muscle group, any more and you may be at risk overtraining.
Take a break from training. Try taking a break if you reach a training plateau. Allow your body to fully recuperate and eradicate all the strains and return a week or so later doubly motivated.
Give your chest muscles a much more intense hit by doing negatives. Negatives are when you find two spotters to intially aid you to press the weight but who then let you take the full weight and lower it by yourself under slow complete control. This is done because people are able to lower more than they can lift. Therefore if we are able to make the body lower more weight it is probable that this will aid us for the lifting phase too. The lowering/negative phase also stimulates more muscle growth than the effort phase.
Double check your diet. Are you consuming around 6 meals a day with at least 1 gram of protein for each pound of bodyweight that you have? If you are not then it may well be the case that you are limiting your gains by not following a muscle building diet strictly enough. In each meal try to get them divided as follows: 50% carbohydrate, 30% protein and the remainder can be compiled of fats. Use supplements if you can such as whey protein, essential fatty acids and multi-vitamins.
Focus on your technique. Are you pressing correctly. Poor technique can shift the focus away from the chest muscles and can also put you at increased risk of injury. Make sure you are not lifting your feet off the ground and that your hands are not too close together, these are two very common errors.
By following the guidelines above you will be giving yourself the best chance to build muscle mass on your chest fast. Go get them!
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