How to Increase Your Bench Press and Build Your Upper Body Muscle Mass Fast
It is well known that the bench press is one of the ideal exercises to build up muscle in the upper body. A common question that many bodybuilders want to find out is how much you can bench press. Let us get to the point and see how to build up muscle and get a larger bench press.
Develop your triceps. Almost two thirds of the total muscle mass on your arms is comprised of the triceps muscle. Strengthening your triceps is very beneficial to increasing your bench press. Some excellent exercises that will help build muscle mass on your triceps are using both barbells and dumbbells and doing close grip bench-presses as well as skull crushers. Do not do exercises that just isolate the muscle because they are not good, as they will isolate the muscle completely. Working your triceps will certainly assist in adding weight to your bench press.
Work your triceps separately. The majority of bodybuilding regimens advise that you workout the chest in the same session as the triceps. If you train the triceps separately, you can concentrate on them and get the muscle growing very quickly. Try this over a few weeks and then have a look at how many more kilograms you can bench press.
Change is good. Have you been doing that same old workout regimen for months now? When your muscles have done the same workout a few times, they become used to it and therefore the need to keep growing muscle is not needed. Keep changing things around, it can be slight changes like changing the grip width or even reversing the order of your regimen or they can be more drastic changes such as doing supersets or compound sets and others.
Do not over do it. While with many things in life, more is better, when it comes to muscle building that is not quite the case. If you over do it, and over train your chest, then it will be hard for you to recover and grow more. Concentrate on intensity and technique instead of quantity. A short intense exercise program is far more effective than a long one.
Rest well. Your muscles will not grow at the gym! In fact, they will grow while you are resting. If you do not give them adequate time for growing, then you just will not grow. To avoid overtraining, a general rule to follow is to limit yourself to 6-9 sets every session for each muscle group.
Take a break from training. If you reach a training plateau, then think about taking a total break. Let your body completely recover from all the strains, come back to your exercises a week or so later, and be even more motivated.
Look at your diet. Are you eating 6 meals a day with a minimum of 1 gram of protein for every pound of bodyweight you have? If you are not, then you are most likely limiting your gains by not following a muscle building diet. Following a proper muscle building diet is essential in building muscle mass, so in every meal try to consume 50% carbohydrates, 30% proteins, and the rest can include fats.
Concentrate on your technique. Are you pressing correctly? Bad technique can take away the focus from the chest muscles and can put you at elevated risk of injury. Make sure you are not lifting your feet up off the ground and that your hands are not grasping the bar too close together. These are the two most commonly made errors.
By sticking to the tips above you will be greatly increasing your chance to develop more muscle mass on your chest quickly.
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Written by Ricardo d Argence on January 13th, 2010 with
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