What are some specific approaches to increasing my bench press?!
Question: The answer in all likelihood depends on how much you currently bench press. If youre a beginner/intermediate, be sure to perfect your pushup form before hitting the bench. Also, work the chest press at all angles (decline, flat, incline), and mix up your routine by using both dumbells as well as the barbell to grow your stabilizers.
If you are at all serious about upping the weight of your bench, you should also consider supplementing your protein intake with whey protein powder (you can find tons of varieties and flavors at GNC or the Vitamin Shoppe). Be sure just to get plain whey powder.. avoid the weight gainer or designer stuff that are loaded with fat/cholesterol and other additives. have a shake right after each workout to ensure your muscles are fed the amino acids they need to grow, and never work your chest two days straight.. always give it AT LEAST 2 days off.
If you've done all that already and are still plateau'ing, be sure you are working your back/lats just as hard, as they directly oppose your chest. If your body senses a muscle imbalance, it will begin to halt growth until you correct (plus it's just not safe from a sports injury/posture perspective).
As far as actual techniques on the bench, when lowering the bar, try gently arching your mid-back off the bench an inch or two. when the bar is on your chest and you begin to push up, your elevated back will explode backwards and give you some coil action to help you out. please do have a spot, and always watch your form... see a personal trainer if you ever feel unsafe.
Hope that helps.
Answers: The answer in all likelihood depends on how much you currently bench press. If youre a beginner/intermediate, be sure to perfect your pushup form before hitting the bench. Also, work the chest press at all angles (decline, flat, incline), and mix up your routine by using both dumbells as well as the barbell to grow your stabilizers.
If you are at all serious about upping the weight of your bench, you should also consider supplementing your protein intake with whey protein powder (you can find tons of varieties and flavors at GNC or the Vitamin Shoppe). Be sure just to get plain whey powder.. avoid the weight gainer or designer stuff that are loaded with fat/cholesterol and other additives. have a shake right after each workout to ensure your muscles are fed the amino acids they need to grow, and never work your chest two days straight.. always give it AT LEAST 2 days off.
If you've done all that already and are still plateau'ing, be sure you are working your back/lats just as hard, as they directly oppose your chest. If your body senses a muscle imbalance, it will begin to halt growth until you correct (plus it's just not safe from a sports injury/posture perspective).
As far as actual techniques on the bench, when lowering the bar, try gently arching your mid-back off the bench an inch or two. when the bar is on your chest and you begin to push up, your elevated back will explode backwards and give you some coil action to help you out. please do have a spot, and always watch your form... see a personal trainer if you ever feel unsafe.
Hope that helps.
First, don't do too much too fast. Start out with what you can do about 10 times. When that gets easy increase weight. I do push-ups every night and i have found that it helps a lot. I just got the perfect push-up last week and i have already noticed a big difference. Also, target other muscles. Work on your biceps because that will make your triceps stronger.