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.
Believe it or not, you can easily increase your compound lifts by as much as 40 pounds if you apply a few simple strategies to your training program, including:
1. Work on your grip strength with assistance exercises focusing on forearms.
2. Perform a reverse warm-up to better prepare your muscles for a heavy set.
3. Perform negative reps with a spotter on any lift you wish to increase.
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.
Try to get a good mixture of exercises to test your grip. Moves like reverse curls, handshake curls and even something simple like clasping two weight plates together for as long as possible have been shown to improve grip strength dramatically.
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.
If you use this particular technique quite sparingly, you will notice it becomes a very valuable tool when you reach sticking points on your journey to building the type of body you want.
The final compound improving technique is eccentric reps, or 'negatives' as they are more commonly known. A negative rep involves a spotter or training partner helping you to perform the lifting (concentric) phase of the exercise before leaving you to slowly perform the lowering (eccentric) portion by yourself. Around half the muscle building results in compound lifts are hidden away in the negative portion of the exercise, so it makes sense to focus on this aspect from time to time.
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.
Many people falsely believe endless chest exercises are the best way to learn how to improve your bench press but the truth is you need to focus on the often overlooked aspects. Grip strength and your ability to handle the eccentric phase of a lift play a massive role in determining how much weight you will ultimately be able to squat, deadlift or chest press. =
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.
Believe it or not, you can easily increase your compound lifts by as much as 40 pounds if you apply a few simple strategies to your training program, including:
1. Work on your grip strength with assistance exercises focusing on forearms.
2. Perform a reverse warm-up to better prepare your muscles for a heavy set.
3. Perform negative reps with a spotter on any lift you wish to increase.
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.
Try to get a good mixture of exercises to test your grip. Moves like reverse curls, handshake curls and even something simple like clasping two weight plates together for as long as possible have been shown to improve grip strength dramatically.
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.
If you use this particular technique quite sparingly, you will notice it becomes a very valuable tool when you reach sticking points on your journey to building the type of body you want.
The final compound improving technique is eccentric reps, or 'negatives' as they are more commonly known. A negative rep involves a spotter or training partner helping you to perform the lifting (concentric) phase of the exercise before leaving you to slowly perform the lowering (eccentric) portion by yourself. Around half the muscle building results in compound lifts are hidden away in the negative portion of the exercise, so it makes sense to focus on this aspect from time to time.
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.
Many people falsely believe endless chest exercises are the best way to learn how to improve your bench press but the truth is you need to focus on the often overlooked aspects. Grip strength and your ability to handle the eccentric phase of a lift play a massive role in determining how much weight you will ultimately be able to squat, deadlift or chest press. =
About the Author:
About the author: Successful physique coach 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 fitness and dieting website today.
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