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. Reverse warm-up sets are a fantastic technique when used correctly
3. Negative reps allow you to focus on a portion of the exercise where the biggest strength gains can be obtained from.
The first rule is perhaps the most important of all. Without a firm grip you will be unable to increase many of your compound lifts, especially your deadlift. That's because your lift will be limited to the strength of your forearms, which will easily give out before your back or your legs. This means priority number one simply has to be incorporating more grip-based strength work into your routine around those big lifts.
Exercises such as plate grips, wrist curls, reverse wrist curls and reverse curls with an EZ bar will prove to be huge assets in improving your grip.
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 Hulk warm-up, or reverse warm-up as it is also known, is a great technique which you rarely see in commercial gyms. That's largely due to the fact that it often requires a spotter, but there is nothing stopping you from using this technique if you have a regular training partner who shares the same goals as you. It gets it's name from bodybuilder Lour Ferrigno, who used this technique during the 1970's and went on to play the Hulk in the TV series. It consists of using a slightly heavier weight for your final warm-up set than you plan to use in your working sets. So, if your goal is to squat with 120 kg today, get yourself warmed up and then perform a set with, for example, 140 kg for a few reps with the aid of a spotter. Your body will recruit much more fibers in the muscle due to the unexpected load, suddenly making your upcoming 120 kg lift feel somewhat light.
Providing you use it safely and sparingly, you can increase any big compound lift using this technique.
Our last technique for improving your big lifts quickly is negative reps. This means placing huge focus on the eccentric, or lowering phase, of each rep and getting a spotter to help you push through the concentric phase. Too many people neglect the eccentric phase completely and put all their effort into the concentric, but research shows that you can improve your results by as much as 50% if you work on the negative phase as well.
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.
While there is certainly no 'quick fix' in the gym, utilizing time tested techniques such as the three you have picked up today is a sure-fire way to boost any flagging compound lifts in the gym. Learning how to improve your bench press or squat is often a case of learning how to strengthen your brute strength rather than spending hours blasting the muscle in the hope of spurring new growth.
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. Reverse warm-up sets are a fantastic technique when used correctly
3. Negative reps allow you to focus on a portion of the exercise where the biggest strength gains can be obtained from.
The first rule is perhaps the most important of all. Without a firm grip you will be unable to increase many of your compound lifts, especially your deadlift. That's because your lift will be limited to the strength of your forearms, which will easily give out before your back or your legs. This means priority number one simply has to be incorporating more grip-based strength work into your routine around those big lifts.
Exercises such as plate grips, wrist curls, reverse wrist curls and reverse curls with an EZ bar will prove to be huge assets in improving your grip.
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 Hulk warm-up, or reverse warm-up as it is also known, is a great technique which you rarely see in commercial gyms. That's largely due to the fact that it often requires a spotter, but there is nothing stopping you from using this technique if you have a regular training partner who shares the same goals as you. It gets it's name from bodybuilder Lour Ferrigno, who used this technique during the 1970's and went on to play the Hulk in the TV series. It consists of using a slightly heavier weight for your final warm-up set than you plan to use in your working sets. So, if your goal is to squat with 120 kg today, get yourself warmed up and then perform a set with, for example, 140 kg for a few reps with the aid of a spotter. Your body will recruit much more fibers in the muscle due to the unexpected load, suddenly making your upcoming 120 kg lift feel somewhat light.
Providing you use it safely and sparingly, you can increase any big compound lift using this technique.
Our last technique for improving your big lifts quickly is negative reps. This means placing huge focus on the eccentric, or lowering phase, of each rep and getting a spotter to help you push through the concentric phase. Too many people neglect the eccentric phase completely and put all their effort into the concentric, but research shows that you can improve your results by as much as 50% if you work on the negative phase as well.
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.
While there is certainly no 'quick fix' in the gym, utilizing time tested techniques such as the three you have picked up today is a sure-fire way to boost any flagging compound lifts in the gym. Learning how to improve your bench press or squat is often a case of learning how to strengthen your brute strength rather than spending hours blasting the muscle in the hope of spurring new growth.
About the Author:
Today's writer: Successful personal trainer 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 workout and dieting website today.
No comments:
Post a Comment