For years, you’ve been putting around the gym, lifting fairly heavy, eating fairly big, and you have seen some decent growth as a result. You have seen your physique change from that of an untrained, average looking guy, into someone who is proud to take his shirt off – even if you don’t look like Mr. Olympia. You’ve become a lot stronger too. You’re definitely not one of the stronger guys in your gym, but among your untrained friends, you stand head and shoulders above them in terms of strength. You have evaluated your goals, and while you are one day interested in adding a great deal of size to your frame, you have come to the realization that the numbers you move – particularly on the bench press – are what is of the most interest ...

If you like this article, click here to share:

The bench press is an exercise that involves both speed and strength. The upper body is best developed by applying bench press exercise. The deltoids, triceps and the back are all worked out through this exercise. As such the many bodybuilders know this and crave for higher poundage’s of the bench. Here are a few blunders that harbor successful bench press exercises. 1. Over Training A bodybuilder who is not satisfied by the gains he or she already has will naturally tend to work extra hard. Without defined limits, one will certainly stop all progressive gain and deteriorate. This is because the body lacks time to recover from the strenuous exercises. The common signs of overtraining may include short temper, low sex drive, poor motivation, sleeping issues and decrease in size and strength. For a successful bench, little by little is the way to go. 2. ...

If you like this article, click here to share:

MMA (mixed martial arts) fighting is extremely popular these days. Fight revenues from television pay-per-view are through the roof, and it seems MMA-style gyms are popping up all over the country. Many athletes from the fields of wrestling, football, and yes, even bodybuilding, and throwing their hats into the MMA ring. Professional bodybuilder Chris Cook moved from a mediocre rookie year in the IFBB to more success in the amateur MMA ranks, where is currently a rising star. If you are a bodybuilder looking into MMA training, or an MMA fighter looking to bring up your strength and power, you are in the right place. Here is a sample weightlifting routine for MMA fighters. Chest & Triceps Flat bench press 6 sets of 8 to 12 repetitions Incline DB Press 4 sets of 10 to 12 repetitions Flat DB ...

If you like this article, click here to share:

Whether you were training your benches years ago or today, you have to agree with professionals that great benches mean stronger triceps. Or else how are you going to go through those weightlifting ordeals if your triceps are not strong enough to hold the weights in position through the resistance training? Shaping exercises are not the same as pushdowns and kickbacks. You have to learn the real thing even if it means doing exercises, which lie outside the realm of bodybuilding. This is the only way of ensuring that the body gets used to the vigor that comes with being a serious body builder. Once you are through with this initial stage, what remains is ensuring that that you shape up the intricate parts of the body, which are essentially very active during the body building movements. Train your ...

If you like this article, click here to share:

Powerlifters and bodybuilders alike use the bench press, deadlift, and squat to add muscle mass to their frame, and gain overall strength. For many lifters, there is a point along the arc of each repetition that is the weakest. As with any chain, it only takes one weak link along the way to prevent the completion of the repetition. Let’s check out a few techniques for isolating and correcting these weaker failure points in our major lifts. Bench Press Many bodybuilders agree that the bench press isn’t a measure of how strong you are. Rather, it is a measure of how weak you are. Natural bodybuilders very rarely have impressive bench press numbers, and a decent chunk of chemically assisted athletes still don’t gain entrance into the 300-club. This is because many of them have ...

If you like this article, click here to share:

Ask any top bodybuilder what area of his chest he works to stimulate most, and barring a few exceptions, they will all answer in the same manner: Upper chest! The upper pectoral shelf was made legendary by Arnold Schwarzenegger in his bodybuilding heyday, and not a whole lot has changed since then. Arnold could balance a full glass of water on his upper pectorals, and bodybuilders have been trying for years to match that feat! Here is a training style which emphasizes the upper pectorals. Incline bench press For this particular movement, you will be challenging yourself to bring the barbell down to a point at the very top of your chest. Remember that you’re working from the top of the chest down, so you will need to start at the top of the chest. Flex the ...

If you like this article, click here to share:

Bench presses are some of the most important exercises in body building and they should be maximized in terms of performance. This is why a body builder must suit himself and be prepared to workout on bench presses intensively just to make sure their chest and arms are well developed. It is a type of training which is mostly used by body builders bearing in mind that, it is used to tone the most observable parts of the body. All this means that, you should learn how to practice on a bench press and how to fully benefit from the training. Increasing the bench press poundage means that, you should forget concentrating on the strict isolation and put more focus on developing more power in the body muscles. All this leads to the point that, you must always use your ...

If you like this article, click here to share:

You bench like your life depends upon it, and you usually see gains. Until now. Something has changed. You’ve hit that proverbial wall, you assume, because no matter what you do, your bench press just won’t increase any more. Have you reached your potential? Is it time to train for cuts? Don’t give up just yet. Here are a few tips for breaking a bench press sticking point! Add some mass to your triceps Many bodybuilders fail at new gains on the bench press because they’ve simply maxed out their arm strength. Adding a heavy round of close-grip triceps presses to the tail end of your bench press, as you begin the triceps routine, should be very useful in adding some thickness to your upper arms. This will translate to greater grip and lockout, ...

If you like this article, click here to share:

Without a doubt, the bench press is one of the most effective and efficient exercises for building up the muscles of the chest, shoulders and triceps. Most bodybuilders’ first foray into the gym involves lying down on the bench press to test their one-rep maximum, and doesn’t end until decades later when their bodies have decided they just can’t move the weight anymore. In between sits thousands of bench press sessions, each working to add upon the strength and muscle mass attained and maintained in the last training session. The bench press is a power movement which leads to results – but it can also lead to injury. Common bench pressing injuries include pectoral tears, ruptured biceps tendons, and rotator cuff damage. Biceps ruptures and pectoral tears can usually be avoided through the use of proper ...

If you like this article, click here to share:

Perhaps your rotator cuffs need a break from the pain you inflict upon them on a weekly basis. Maybe you want to focus upon power and control, rather than pushing and balance, for a chest workout or two. Or, maybe you just don’t have access to a standard Olympic bar at the moment. Whatever the reason, you’re looking for a chest workout which allows you to fully stimulate the chest using means other than the standard flat and incline barbell presses. Let’s look at a sample workout which would thoroughly stimulate the chest without the use of barbells. Incline Smith bench press This is a good movement to push the pectorals to their maximum while you are still at your relative strongest point of the workout. Without the need to balance or control the weight, you can ...

If you like this article, click here to share: