Click Here to Sign Up for Your Free Muscle Builder Magazine
Bodybuilding Bench Press Workout
Most bodybuilders started off bench-pressing 3 sets of 10 reps concentrating on form, coordination and breathing. But the truth is that if you want to increase the weight that you bench then you need to stop thinking like a bodybuilder and start training like a powerlifter.
Staring with the setup you need to align the bar directly above your upper abs and no your chin. With your feet underneath you resting on the balls of your feet and not your heels. Arching your back with your shoulder blades pinched together pushing your traps into the bench.
When you drive the bar upwards you need to use leg power and push from the balls of your feet as your legs tense up offering support in the movement. The movement of the bar starts from just below your nipples near your floating ribs until you lock-out at the top when the bar should be in line with your eyes.
An important factor in pressing correctly is the tucking in of the elbows at the bottom when you press. Doing this will not only decrease any shoulder rotation and reduce the stress on the shoulder joint, but it will also take the pressure off the important pec tendon.
This will improve your leverage and decrease the chance of getting a pec tear when doing heavy sets and reps like a 5 X 5 workout. The workout listed below is all done with 5 X 5 and will definitely help you increase your bench-press very quickly if you stick to the routine listed below for 6 or 10 weeks.
Monday:
Bench Press
Incline Bench-press
Incline D/B Press
Bent-arm D/B Pull-oversWednesday:
Military Press
Front Raises
Side D/B Raises
Upright rowing
Close-grip bench-pressIf you find that your bench-press suffers around the middle of the pressing movement, you should add the following:
Skull-crushers
Triceps Extensions
Triceps Pull-downs
Dips
Close-grip bench-pressFriday:
Bench-press
Incline bench-press
D/B flies
Pec DeckSend us your name and mailing address to get your Free Fitness and Bodybuilding Supplements Catalog Click Here
Click Here to Sign Up for Your Free Muscle Builder Magazine
The information presented is intended to be used for educational purposes only. The statements made have not been evaluated by the Food and Drug Administration (U.S.). This product is not intended to diagnose, treat, cure or prevent any condition or disease. Please consult with your own physician or health care practitioner regarding any suggestions and recommendations made.
