The Bench Press is one of the best exercises to build your chest, bar none. And you can lift more poundage per workout than with other isolation exercises-so you’ll build strength and size with this exercise.

This article believes that you are familiar with the nuts and bolts of how to bench…

But to get the best results, aka to build a massive chest you can rest your beer can on, you need to know these 9 tips

Tip #1: Plant Your Feet And Puff Out Your Chest

Recline on the bench and plant your feet like you’re determined. Next force your chest out to the extreme. To complete this you want to grip the uprights of the bench as you’re laying down and carry out a pullover of sorts so there is an arch in your lower back.

Force your shoulder blades simultaneously as hard as you can. Think you’re pinching a quarter together with them. And at the same time force your shoulder down in the direction of your feet.

Tip #2: Hold Your Breath and Brace Yourself For Tension

Take a deep breath and prepare yourself in the same way as you’re about to take a punch to the abdomen. This assures that you’re keeping your entire body tight and driving your muscles to have maximum tension. In addition, the intraabdominal pressure will supply you extra strength and protect your back. And also, it’s ineffective to attempt to breath when there’s a loaded barbell on top of your chest.

Tip Number 3 — Draw the Bar Down With Your Lats

Tighten your pecs hard at the start of the movement and focus on pulling the bar down to your sternum with your LATS. This will check you’re keeping your shoulder blades together and making your pecs execute most of the work.

Tip Number 4 — Try To Cross The Bar With Your Chest

Keep expanding your chest and assume you are attempting to cross the bar, meet it halfway with your chest as you’re pulling it down with your lats. Prolong pulling down until the bar touches your chest. Break off briefly in this position

Tip Number 5 — Do NOT Slow Down, Stay Tight and Get Ready

Maintain the pressure in your body, stay tight and brace yourself to thrust. What you do is press the bar off your chest, attempting to move it as fast as you can while keeping ful-body tension for all-out strength. Thrust the bar in the same way as you’re doing a press down towards your feet to protect your shoulders. Think you are pushing yourself away from the bar, you’ll know you’re doing it correctly when you feel your upper back is tight.

Great Tip #6: Make Use Of Extreme Tension Methods At Your Sticking Point

When the rep turns out to be hard and you’re hitting your stumbling block, here’s what you do:

1. Grip the bar as hard as you can

2. At one go, Tighten your Abs and glutes and grunt

3. Think you’re sending strength from your core, your gut into your arms

And GRIND it, keep pushing away from the bar, keeping supreme tension.

Tip #7: Before Your Next Rep, Re-check Your Form

Before you continue for your next rep, recheck to ensure:

* Your feet are still established

* Your shoulder blades are still squeezed together

* Take a breath and then hold it another time to get your intra-abdominal pressure up once again…

If you drop a few of these things, re-rack the bar and get yourself into correct position for a second time prior to your next rep. Proper form is more important than doing all your reps all together.

There you go, there are 7 tips to guarantee you build a hulking chest with the Bench Press. Put them into action right away and observe your chest grow!

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