If you would like to learn how to increase your bench press fast then you are not unlike the vast majority of other men using gyms and leisure clubs around the world. Countless people have reached plateaus on their big lifts and have no idea how to break free from their current mire.
The good news is you're going to learn three tried and tested methods of breaking your plateau today.
The first thing you need to do is look at what is holding you back at the moment. It is usually one of three things:
1. Poor assisting muscles.
2. Underdeveloped grip strength which is unable to carry you through the movement.
3. Simply not enough strength in the muscle you are trying to lift the weight with, i.e. you are shooting above your weight.
Once you have discovered which of the three aspects above is presenting the biggest issue, you can start working to correct it. Sorting out an issue when you don't actually know what the problem is can prove impossible, yet that's what most guys in the gym are trying to do. Look out for these issues next time you hit the gym. If you notice your grip losing tension first, there's your biggest issue...
Assessing these details will help you to identify the area you must focus on to reach new progress. In many cases, people discover a combination of two of the three factors are playing a role in their sticking point. So once you have identified the issue at the root of the problem, how do you correct it?
If you can identify the issue first, correcting it is really rather easy. For those who are affected by their shoulders and triceps giving way too easily, it would be wise to spend some time strengthening those muscle groups in your routine before you attempt to pack on more weight to your chest-based exercises. No matter how big or powerful your pecs might be, they won't perform at maximum ability if the smaller muscles in the exercise are underdeveloped. This is a sign of someone who is undertaking an unbalanced training program and you should move fast to correct it before it reflects in your physique.
Grip-based strength work is very important and can often be overlooked by most men as they fail to do any kind of forearm work in their training routine. If you do not have a decent grip you will find any heavy load quite difficult to shift, because your forearms will give way a long time before your larger muscles reach exhaustion.
Some top exercises for improving your grip are barbell reverse curls and plate grips.
Finally, those who simply cannot lift a weight because the muscle has reached a sticking point also have a solution. If your chest simply cannot take any more weight and you don't have either of the other two issues mentioned above, you need to vary your chest training to spur new strength gains and muscle growth. There are numerous isolation exercises which can be used in that situation.
If you haven't already, you should begin adding in exercises such as dumbbell flyes, cable crossovers and techniques such as partial reps.
It is easy to look at the way others are training and pick the areas they need to work on, but not very many people are able to do this with their own training routine. This is why so many people wonder how to increase your bench press fast but so few actually learn how to do it, because they refuse to see the areas which are holding them back. Take a moment to criticize your own form and see what the problem is, before moving to wipe it out completely.
The good news is you're going to learn three tried and tested methods of breaking your plateau today.
The first thing you need to do is look at what is holding you back at the moment. It is usually one of three things:
1. Poor assisting muscles.
2. Underdeveloped grip strength which is unable to carry you through the movement.
3. Simply not enough strength in the muscle you are trying to lift the weight with, i.e. you are shooting above your weight.
Once you have discovered which of the three aspects above is presenting the biggest issue, you can start working to correct it. Sorting out an issue when you don't actually know what the problem is can prove impossible, yet that's what most guys in the gym are trying to do. Look out for these issues next time you hit the gym. If you notice your grip losing tension first, there's your biggest issue...
Assessing these details will help you to identify the area you must focus on to reach new progress. In many cases, people discover a combination of two of the three factors are playing a role in their sticking point. So once you have identified the issue at the root of the problem, how do you correct it?
If you can identify the issue first, correcting it is really rather easy. For those who are affected by their shoulders and triceps giving way too easily, it would be wise to spend some time strengthening those muscle groups in your routine before you attempt to pack on more weight to your chest-based exercises. No matter how big or powerful your pecs might be, they won't perform at maximum ability if the smaller muscles in the exercise are underdeveloped. This is a sign of someone who is undertaking an unbalanced training program and you should move fast to correct it before it reflects in your physique.
Grip-based strength work is very important and can often be overlooked by most men as they fail to do any kind of forearm work in their training routine. If you do not have a decent grip you will find any heavy load quite difficult to shift, because your forearms will give way a long time before your larger muscles reach exhaustion.
Some top exercises for improving your grip are barbell reverse curls and plate grips.
Finally, those who simply cannot lift a weight because the muscle has reached a sticking point also have a solution. If your chest simply cannot take any more weight and you don't have either of the other two issues mentioned above, you need to vary your chest training to spur new strength gains and muscle growth. There are numerous isolation exercises which can be used in that situation.
If you haven't already, you should begin adding in exercises such as dumbbell flyes, cable crossovers and techniques such as partial reps.
It is easy to look at the way others are training and pick the areas they need to work on, but not very many people are able to do this with their own training routine. This is why so many people wonder how to increase your bench press fast but so few actually learn how to do it, because they refuse to see the areas which are holding them back. Take a moment to criticize your own form and see what the problem is, before moving to wipe it out completely.
About the Author:
Our writer: Top south shields personal trainer Russ Howe PTI teaches actors and celebrities every week in the gym. His full guide showing how to increase your bench press fast will get results on this topic.
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