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Increase Your Bench Press Chasing These Basic Guidelines
There are plenty of things that you can do to increase your bench press and avoid a plateau. The first thing you try is to shock your system. Essentially all this really signifies is mixing up your day-to-day routine. If you don't do this, your body will get too accustomed to your exercises and you will stop seeing results. One simple way to do this is to switch from the dumbbell bench press to barbell bench press constantly. You could do it by the day of the week or just at random. Your body will really feel it and you'll see results.
An additional way to increase your bench press that a lot of people don't consider it to improve the triceps. While it is correct that the chest plays an important role in how much you can bench, so do your triceps. The ideal way to do this is to lift really heavy weights on a barbell or dumb-bells as opposed to the ones on cables. As long as you keep the weight as high as you can and the reps to the ground, you will observe huge increases in your size and intensity. The best time to do this is two or three days prior to or after your bench presses.
Another great technique trainers use to increase their bench press is to try the close grasp type. For these, you should try out doing five sets with very heavy weights. If you have a spotter assisting you, it will make a difference for both your triceps and your chest at the same time. Each time you actually do your bench press, it is a good idea to grip the bar as hard as you can, like you were trying to layer it. This will help your chest muscles to stay tight and will prepare you for heavy weight. Keep your grip as compact as you can for the remainder of the set.
You need to consider that no matter how many good techniques you do to improve your bench press, you need to stay away from over training. You shouldn't do it more than once per week and you should also avoid it when your pecs are still aching. Also, try to do more than one exercise for your chest to make sure it is fully trained.
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