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Bench Press Plateau? 10 Tips For A Bigger Bench
Tip #1: Have realistic expectations
The first thing to ask yourself is if you’re TRULY in a bench press plateau to begin with.
Building significant bench press strength takes time and patience and is accomplished in baby steps. For example, adding just 1 pound to either side of the bar per week would still produce over 100 pounds gained over the course of a year.
Take a look at your workout logs and if the numbers are consistently increasing (even 1 extra rep with the same weight is still good progress) then you’re probably on the right track and may not need to change anything at all.
Tip #2: Prioritize
Whichever exercise is performed first in your workout is the one that will experience the fastest strength and muscle gains.
If your bench press has hit a strength plateau but your other lifts are improving, make sure to position the barbell bench press as the first exercise in your workout.
Tip #3: Improve your technique
Remember that bench pressing is a SKILL, and it must be learned and improved on if you want to gain strength as effectively a possible.
Often times fixing a bench press plateau is a matter of fixing your bench press form.
You can find plenty of detailed bench press tutorials online that can guide you through all of the proper form cues needed to optimize the lift.
Tip #4: Bench more often
Bench press stuck? Often the simplest solution is to just increase your bench press frequency and/or volume.
If you’re currently benching just once a week, increase it to twice a week or even three times per week. If you’re currently doing 3 sets of bench press per chest workout, up that to 4 or 5 sets.
Tip #5: Include accessory lifts
The bench press exercise is a compound movement involving the pecs, shoulders and triceps, and if you have a weak link in there somewhere, a bench press plateau can often result.
If you tend to get stuck at the bottom of the bench press, then your pecs or shoulders need to be strengthened. In this case you can use a dumbbell press, paused bench press and/or overhead press to assist you.
If it’s the upper half of the lift where you tend to get stuck, your triceps need more work. Try using a close grip bench press, board press/pin press and/or tricep extensions in this case.
Tip #6: Bump up your calories
A bench press plateau (or any strength plateau in general) can often just be the result of you needing to add more overall mass to your frame.
If you want a bigger bench press, just becoming bigger in general is often the answer.
Adding 100-200 calories on top of your current intake might be all you need if your bench press is not increasing at the moment.
Tip #7: Do a weight acclimation warmup
This will prime your muscles and nervous system prior to your bench press workout for optimal strength output.
Here’s a warmup template you can follow where the % given is in relation to the weight you’ll use on your first heavy bench press set:
Set #1: 40% x 8 reps
Set #2: 55% x 5 reps
Set #3: 70% x 3 reps
Set #4: 85% x 2 reps
Set #5: 100% x 1 rep
Tip #8: Lower your rep range
If your bench press reps have been primarily landing around the 8+ range, try decreasing that to about 4-6 per set.
Lower reps will build more raw strength and could give you the extra boost needed to break through your bench press plateau.
Tip #9: Increase your rest time
Shorter rest times are fine for smaller less demanding isolation lifts, but if want a bigger bench press and the numbers aren’t budging, try resting for longer in between sets with periods of around 3-4 minutes or more.
Tip #10: Microload
If you’re not able to crank out any additional reps with your current bench press weight but increasing the load by 5 pounds feels too heavy, try microloading instead with a 1.25 pound plate on each side or even less.
Microplates can be purchased online or locally and can help you land in that middle “sweet spot” needed to achieve further bench press progression.
Apply these 10 bench press tips to your chest workouts and you should be back on the road to a bigger, stronger bench press in no time.
P.S. If you found these muscle building tips helpful, make sure to get your personalized training, nutrition and supplement plans using my video presentation below:
How to Start a Fitness Program
Inadequate health and fitness can badly impact you, each bodily and sentimentally. You have to do plenty of your research so that you don’t significantly harm yourself training. There are several suggestions listed below to help you start out with a workout program that will work for you as well as your goals.
Possess a relax time in-among education periods. The entire body by natural means demands relax and over education helps to reduce the final results when visiting the gym daily. Generally bust periods are a time for the muscles fibers to reconnect and kind much stronger connections. Most players recognize that continual exercising will result in intensive exhaustion and also detract using their health and fitness gains.
One thing you must do is make certain you workout all areas of the body. You may not require to work out every area of the body everyday, but instead use a routine of doing different things and several of the very same routines daily. You should workout all areas of the body with various workouts.
Therefore, obtaining and remaining fit does not have to become the unreachable pinnacle in your own life. It’s only a matter of building up strength by undertaking some thing you like, something that will get your heartbeat up and you can do at the very least several times weekly. A schedule like that may not allow you to into an Olympic legend, but it can provide a healthy physique, make your bodyweight straight down, and make you feel good about yourself.