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. A poor grip is letting you down.
3. Your pecs are simply not strong enough yet to lift that weight.
You can usually figure out what the problem is by simply looking for these issues the next time you are doing the exercise in the gym. Do your shoulders and triceps give out long before your chest? Does your poor grip let you down or does your chest simply not have the strength it needs to reach the next level?
You might find more than one issue strikes. That happens to a lot of people. It doesn't really matter, it just means you have slightly more to work on than you originally planned. If you get the correction process underway quickly, you can achieve a new personal best within a very short period of time.
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.
Those who underestimate the importance of grip strength also have a tough time when it comes to the three biggest compound exercises - bench, squat and deadlift. Coincidence? Absolutely not! Grip plays a huge role in your biggest lifts in the gym. If yours is holding you back it is probably because you are doing little or zero forearm work and you need to correct this issue if you are going to push heavier weights on those lifts in the future.
Plate grips, timed hangs and wrist curls are useful forearm exercises.
If you have simply reached a plateau because the muscle itself cannot handle a heavier weight no matter how hard you try, you can still kick start results by switching your strategy for a brief period. Focus on isolation moves for the muscle to really blast it into new growth before attempting your next heavy lift.
If you haven't already, you should begin adding in exercises such as dumbbell flyes, cable crossovers and techniques such as partial reps.
When all is said and done, you could ask 100 men how to increase your bench press fast and get 100 totally different answers, none of which make very much scientific sense. Sometimes the answer to your question is a lot easier than you expect it to be. In this instance, looking at the area you are struggling with can be the crucial aspect of correcting the issue once and for all.
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. A poor grip is letting you down.
3. Your pecs are simply not strong enough yet to lift that weight.
You can usually figure out what the problem is by simply looking for these issues the next time you are doing the exercise in the gym. Do your shoulders and triceps give out long before your chest? Does your poor grip let you down or does your chest simply not have the strength it needs to reach the next level?
You might find more than one issue strikes. That happens to a lot of people. It doesn't really matter, it just means you have slightly more to work on than you originally planned. If you get the correction process underway quickly, you can achieve a new personal best within a very short period of time.
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.
Those who underestimate the importance of grip strength also have a tough time when it comes to the three biggest compound exercises - bench, squat and deadlift. Coincidence? Absolutely not! Grip plays a huge role in your biggest lifts in the gym. If yours is holding you back it is probably because you are doing little or zero forearm work and you need to correct this issue if you are going to push heavier weights on those lifts in the future.
Plate grips, timed hangs and wrist curls are useful forearm exercises.
If you have simply reached a plateau because the muscle itself cannot handle a heavier weight no matter how hard you try, you can still kick start results by switching your strategy for a brief period. Focus on isolation moves for the muscle to really blast it into new growth before attempting your next heavy lift.
If you haven't already, you should begin adding in exercises such as dumbbell flyes, cable crossovers and techniques such as partial reps.
When all is said and done, you could ask 100 men how to increase your bench press fast and get 100 totally different answers, none of which make very much scientific sense. Sometimes the answer to your question is a lot easier than you expect it to be. In this instance, looking at the area you are struggling with can be the crucial aspect of correcting the issue once and for all.
About the Author:
Our writer: Top south shields personal trainer Russ Howe PTI helps actors and celebrities every week in the gym. His full guide on how to increase your bench press fast will get results on this subject for you.
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