A good way to build strength and endurance is in a bank to do push-ups every workout different, instead of using weights. When I started with a flat bench press, I came from a world of routine calisthenics such as crunches, pull ups and push ups. This helped me because my chest muscles to train the same way long-distance runner, legs, which is light weight, high reps, long-term training were trained. I did once I was fine with any weight, I would be able to do whole sets of 8-10 reps soon. Push-ups are a very effective way to increase bench press strength and endurance. There are many world class athletes who swear by push-ups alone, and say they have never built their routines strength training. I believe them.
Tip 2: Isolation
The bench press is a compound exercise that trains the chest muscles, triceps, anterior deltoid and biceps. A great way to increase the overall connection performance Movement is to isolate the components of the muscles and train individually. I would recommend the formation of the triceps with cable bar / on the Smith machine, providing a constant resistance throughout the exercise movement. In other words, strap, pulling weights always on the ground for the cable in the opposite direction from which is drawn, ensuring a constant resistance.
Another method is the isolation of the butterfly that works and gets out his chest in one motion, similar to the way the field and stretch the biceps curls flex in one motion. Butterflies are good to tone / tighten the chest.One of the most difficult exercises that I recommend is to train triceps exercises, there appeared a great reason to exercise is that the shoulders, back and train the triceps. Although not my first choice in isolation, because the development of secondary muscle / stabilizer are trained to be in error, are a great exercise to increase your bench press.
Finally, I would like to discuss the Arnold Press. I train my shoulders insulation exclusively with the Arnold Press. I found that the Arnold press, improved training of the shoulders, because it trains most of the shoulder in one motion, and the results will come quickly. Despite not train the posterior deltoid, does a great job for the front and side deltoids. For the sake of the bench press, you should only deal with the lateral and anterior deltoid. Arnold presses and triceps work quite well.
Tip 3: Burnout
Burning out in his last sentence is not a new technique, but I decided to include on my list of recommendations, because it is effective. In essence, what it means is a lightweight and select the representatives of 20-40 in his last sentence. If your training is complete games with 185 pounds, and then serve to your advantage to drop the weight to 115 pounds or 95 pounds and burnout in the last sentence, do as many reps as you can. After completing a few sessions with a good wear, you find that your muscles feel much closer. The objective of this technique is that the large muscles of marshmallow, turn hard muscular body.
Tip 4: Most penalties, less weight
When you return to a point where its maximum bench press is a plateau, a good technique to push them over the precipice, have come and start winning complete sentences to carry out just below his maximum bench press. It is common for experienced lifters to be able to ten repetitions of 80-90%% of its maximum, while only able to carry out a repeat of its maximum. If you max, for example, about 205 pounds, then I suggest you do several sets of 185 pounds, while maxing out once a week or every two weeks. Force a couple of weeks to build core competencies around the maximum that will move up, you can quickly and easily add 5-10% of your bench press with this method.
Tip 5: Pyramid
When I started lifting weights, I formed a pyramid routine for each exercise and muscle group. They are good for the strength of the cutting edge in each muscle group. The routines of the pyramid is to reduce the repetitions as you gain weight. For example, the bank starts with a set of 15 pounds, with repeats the 115th In his next series, do 12 repetitions with one pound 135th Test 15, 12, 10, 8, 6, 4, 2, 1 pyramid by relative large enough for each set. There are two ways to use a pyramid-technique in order to advance in the bench press. The first technique is to start in a pyramid with a higher weight, thus forcing all the following sentence is carried out with a greater amount of weight. The second method, which is the more effective the pyramid back to an initial weight, ie 15, 12, 10, 8, 6, 4, 2, 1, 2, 4, 6, 8, 10, 12 and 15 If you do a bench press pyramid as large as this, exercise bench press more than once a week.
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