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3-big-tips-for-a-stronger-bench-press
Rocco Castellano
If you've been in the Iron game as long as I have you realize that pushing big weight is not rocket science. Actually there is no science to it at all. Most of the amateurs out there are still pushing weight to try to increase their bench press instead of doing the totally opposite. Most people have it backwards.
How can you ask your body to acclimate to something it has never experienced. It can't. As crazy as it may seem your body adapts to experience. That's why whenever I want to challenge myself to pushing more weight I do the exact opposite. I lower heavier weight so my body knows what it's getting itself into.
When it comes to gaining strength, there's nothing better than "negative" training.
"Negatives" are repetitions that concentrate on the eccentric or lowering phase of an exercise. Do yourself a favor and get a training partner before you try this at home because you will need someone to help you get the weight back up to the starting position. Our muscles can handle between 30 and 40 percent more weight when we're lowering it. So when we're talking about the "Bench Press" we want to concentrate on adding between 30 and 40 percent more weight than you're used to Benching in the traditional sense for reps. After your usual warm-up instead of benching 250 lbs for 10 reps, add an extra 75 pounds (30%) onto the bar. Get a good grip and lower the bar in 5 seconds, have your training partner help you bring the bar back up and lower it again 1..2..3..4..5.
Just because you think you can handle 30 - 40% more weight, it doesn't equate to a bigger bench press. A missing piece to getting a big bench is working your upper back. Without a strong upper back you would never be able to stabilize the weight on either side of the repetition. Performing movement that strengthen your Lats and Rear Delts will take your bench beyond anything you've ever imagined. Going heavy for 10-12 reps with T-bar rows for 3 sets and in between each set perform a set of Rear Delt Raises as heavy as you can go for 10-12 reps 3 sets. It's more of a superset than anything.
This last key is not the most important but it is equally important. for years bodybuilders have neglected grip strength and have suffered the consquences. you don't have any strength without it. After you have done your "Heavy Negative" Bench workout, and your Upper Back workout, you need to grab a hold of a 45 lb plate in each hand at the fingertips and proceed to performing as many finger curls (lifting the edge of the plate towards your palm) as you can, rest for 30 seconds and keep going until your forearms need a fire extinguisher to put out the flames.
Now go and throw some big iron around. Article Source: http://www.upublish.info About the Author:
Rocco Castellano
Rocco Castellano is an internationally recognized extreme weight loss specialist, and celebrity trainer if you are looking to lose 30 lbs in thirty days or just need to lose weight fast and safely go to http://lose30inthirty.com . Keywords: bigger bench press, body building, lose weight fast, lose weight quickly, pack on the mass **NOTE** - Rocco Castellano has claimed original rights on the article "3 Big Tips for a Stronger Bench Press" ... if there is a dispute on the originality of this article ... please contact us via our Contact Form and supply our staff with the appropriate details of dispute.
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