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Increase your maximum bench press with these six exercises



How much bank do you set?

This is one of those regular questions among fitness students. You are almost always asked if you go to the gym regularly. The classic barbell press has always been one of the most glamorous lifts in the gym and is one of the best ways to give your breasts size, strength and power. It's a movement that you also know by nature, a more loaded version of the exercise you've learned as a younger, the pushup.

But boy, can it be frustrating? If you have gone to the gym for a while, there is a good chance that you will hit a so-called "plateau" and your bench press weight will no longer increase. That happened to me a few years ago, and I'll be honest: it was annoying. I thought I did everything I needed to build a big bench press, but my weights did not increase.

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Eric Rosati

The Problem: I thought the answer to squeezing my bench press would be more bench press, and that was not the case, we could get lost and put massive repeats of bench presses into our programs, expecting us to get through it with plateaus, but that's very rarely the key: sometimes other exercises are used to strengthen the muscle groups to push up the bench press.

So, if you do not have to worry about your plateau, I'll overthrow you with the moves that moved me out of my bench press.

Things to Notice

First an Anatomy Lesson for the Breast

Your true breast potential starts with understanding the muscle itself. Your pectoral muscle has two heads, the sterna head and clavicle. The star-shaped head is the fleshy part of the breast, which we all associate with a large breast. Both heads are inserted into the intertubercular groove of the humerus (near the shoulder).

Things are different for every head. The clavicle head is also connected to the medical collarbone. The sternal head now connects to the sphenoid and clavicle cartilage. Both heads move together to move the shoulder joint, bend it (remember to lift the arm up) and turn it inside. The clavicle head is the key to this shoulder movement.

The star head also helps with shoulder adduction. Remember to clap your hands in front of you, your elbows straight. If you pass your arm over your body, put on your shoulder. Therefore, dumbbell flying exercises are so good at recruiting this sternal head, though leaving behind the clavicle head.

Chest muscles

If you want to move larger weights on the bench, you can not solve the problem if you do several repetitions with manageable weight. Instead, it leads to shoulder and ligament problems or even elbow problems.

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Energy Transfer

Have you ever had a hard day's work and are wondering why your glutes are sore? Energy transfer is important.

Bench press has five points of contact: your two feet are on the floor and your head, back and buttocks are plastered on the bench. This setup establishes ground contact so you can push the weight up. This setup also means you push much more than your chest. Your core is a crucial part of transmitting energy from your feet to your upper body. If the weight is heavy enough, your heels go into the ground and create a rigid posture through your core.

A strict form helps you to push the weight again. Without this stability, the rod moves upwards in an unpredictable movement pattern. You do not want that.

Your Bench Press Assistant Moves

Barbell Row

Why? The construction of these rear erectors and lats can really support your oppressive movements. The lats are connected by the thoracolumbar fascia and have a considerable emphasis on posture. When you stretch the thoracic spine to push the upper back into the bench, you are grabbing your lats. Owning this move will improve your starting position on the bench.

How to: Hold a loaded barbell with a shoulder-width overhand grip, feet shoulder width apart, and fold it up at the hips so your torso stands at a 45-degree angle to the ground. Hold on to your core. This is the beginning. Squeeze your shoulder blades together, bend your elbows and shoulders, and row your dumbbell on your belly button. Stick to your core. Slowly lower the rod to the start. This is 1 repetition; Do 4 sets of 10 to 12 twice a week. If you do not have regular access to a barbell, consider using barbell rows instead (and check out our barbell row tutorial here).

Floor Glute Bridge

Why As I said, the energy transfer is enormous on the bank. And your buttocks muscles are one of the biggest muscle producers in the entire body. Holding them in the bench press will give you the desired rigid posture as you transfer the power from heel up to your system. The glute bridge is great for doing this, as it essentially stops any repeat position in the position you sit in when benching.

Instruction: Lie flat on your back, pull your feet backwards so that your legs are standing at a 90-degree angle. From this lower position, drive your heels into the ground, press your hips up and stretch them toward the sky. As you move your hips, you should take a rigid posture so that the focus of the movement is on the hips. Pull your hips all the way up and hold for 2 seconds. Slowly return to the lowest position. That's a repeat. Complete 4 sets of 15 repetitions. Perform this simple bodyweight frequently, on 3 to 4 days a week.

Shoulder Press

Why? Your anterior deltoids make a significant contribution to bench press expertise, which makes them often painful for many people after bench press training. Their strengthening has a direct transfer to the bench press. If you can not own the position with your arms bent, you can not sit well.

Instruction: Stand and hold two dumbbells at the shoulders, palms slightly turned against each other; Your elbows should be at a 45-degree angle to your torso. Hold your core, squeeze your buttocks muscles together and bend your knees slightly. This is the beginning. Now push the dumbbells up and stretch your elbows and shoulders. Slowly bring the dumbbells back to the beginning. This is 1 repetition; Do 4 sets of 8 to 10 repetitions once a week.

Push-up Push-Ups

Why: Your triceps are critical to bench press, so you can lock at the elbows. They play a subordinate role in bench press, but they play a more important role in keeping your arms close to the body. Suddenly, the elbow lockout is the hardest part and drives the movement. When working with tight-fitting push-ups and pressing while bench-pressing with a tight grip, triceps power can really be developed.

Instruction: Shown in push-up position, hands just a little closer than shoulder width. Keep your elbows pointing backwards and hold your core firmly. Keep your elbows close to your torso, bend your elbows and shoulders, and lower your chest slowly to one centimeter from the floor. Press again. This is 1 repetition; Once a week, do 4 sets of 10 to 12 repetitions. You can also integrate close-grip pushups in a format like the following.

Dumbbell Pullover

Why: More work on attitude. The dumbbell jumper is a game changer, with a lot of parts that mimic what we are looking for in good bench press work. This may very well be the exercise you miss.

How to: Lie down with your shoulder blades on a bench, feet firmly placed on the floor. Lift your hips, squeeze your buttocks muscles, and move your upper body up so that it is parallel to the floor. Hold a single dumbbell directly above the chest with both hands, elbows slightly bent. This is the beginning. Now lower the weight slowly behind your head and stretch as comfortably back as possible. Pause, tighten your core and then push back up. This is 1 repetition; Do 4 sets of 8 to 10 repetitions.


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