If you would like to learn how to increase your bench press fast then you are not unlike the vast majority of other men using gyms and leisure clubs around the world. Countless people have reached plateaus on their big lifts and have no idea how to break free from their current mire.
The good news is you're going to learn three tried and tested methods of breaking your plateau today.
The first thing you need to do is look at what is holding you back at the moment. It is usually one of three things:
1. The muscles surrounding your chest are poorly developed.
2. Underdeveloped grip strength which is unable to carry you through the movement.
3. Your pecs are simply not strong enough yet to lift that weight.
Once you have discovered which of the three aspects above is presenting the biggest issue, you can start working to correct it. Sorting out an issue when you don't actually know what the problem is can prove impossible, yet that's what most guys in the gym are trying to do. Look out for these issues next time you hit the gym. If you notice your grip losing tension first, there's your biggest issue...
You might find more than one issue strikes. That happens to a lot of people. It doesn't really matter, it just means you have slightly more to work on than you originally planned. If you get the correction process underway quickly, you can achieve a new personal best within a very short period of time.
Many guys complain that their shoulders hurt while performing big pushing exercises which are intended to hit their pecs. This is largely due to having put too much weight on the bar and having underdeveloped shoulders which cannot assist enough. If that's your situation, you need to change your program because it is already unbalanced.
Also, the importance of a strong grip cannot be underplayed. If you do not work on developing your forearms to handle large loads, you will notice that your progress on power lifts such as deadlifts begins to wane quite quickly. Your legs and back might be able to take the stress, but your grip will fail first, causing you to stop short of your true maximum. Likewise, learning how to prise the bar apart on a chest press is a useful tool to increase your results and requires a strong grip.
Some top exercises for improving your grip are barbell reverse curls and plate grips.
The final cause of compound disappointments is that the muscle itself simply isn't strong enough to put out the kind of weights you are hoping for. It's okay, everybody hits this point at some stage or another. We want to be able to deadlift 250 kg but our body simply can't do it. In the case of a chest press movement, you can greatly improve the strength of the target muscle by also performing a few assistance exercises alongside your main big lift.
Many different variations of push-ups, flyes and machine presses are good alternative chest exercises which will help to isolate the area more than a barbell.
When all is said and done, you could ask 100 men how to increase your bench press fast and get 100 totally different answers, none of which make very much scientific sense. Sometimes the answer to your question is a lot easier than you expect it to be. In this instance, looking at the area you are struggling with can be the crucial aspect of correcting the issue once and for all.
The good news is you're going to learn three tried and tested methods of breaking your plateau today.
The first thing you need to do is look at what is holding you back at the moment. It is usually one of three things:
1. The muscles surrounding your chest are poorly developed.
2. Underdeveloped grip strength which is unable to carry you through the movement.
3. Your pecs are simply not strong enough yet to lift that weight.
Once you have discovered which of the three aspects above is presenting the biggest issue, you can start working to correct it. Sorting out an issue when you don't actually know what the problem is can prove impossible, yet that's what most guys in the gym are trying to do. Look out for these issues next time you hit the gym. If you notice your grip losing tension first, there's your biggest issue...
You might find more than one issue strikes. That happens to a lot of people. It doesn't really matter, it just means you have slightly more to work on than you originally planned. If you get the correction process underway quickly, you can achieve a new personal best within a very short period of time.
Many guys complain that their shoulders hurt while performing big pushing exercises which are intended to hit their pecs. This is largely due to having put too much weight on the bar and having underdeveloped shoulders which cannot assist enough. If that's your situation, you need to change your program because it is already unbalanced.
Also, the importance of a strong grip cannot be underplayed. If you do not work on developing your forearms to handle large loads, you will notice that your progress on power lifts such as deadlifts begins to wane quite quickly. Your legs and back might be able to take the stress, but your grip will fail first, causing you to stop short of your true maximum. Likewise, learning how to prise the bar apart on a chest press is a useful tool to increase your results and requires a strong grip.
Some top exercises for improving your grip are barbell reverse curls and plate grips.
The final cause of compound disappointments is that the muscle itself simply isn't strong enough to put out the kind of weights you are hoping for. It's okay, everybody hits this point at some stage or another. We want to be able to deadlift 250 kg but our body simply can't do it. In the case of a chest press movement, you can greatly improve the strength of the target muscle by also performing a few assistance exercises alongside your main big lift.
Many different variations of push-ups, flyes and machine presses are good alternative chest exercises which will help to isolate the area more than a barbell.
When all is said and done, you could ask 100 men how to increase your bench press fast and get 100 totally different answers, none of which make very much scientific sense. Sometimes the answer to your question is a lot easier than you expect it to be. In this instance, looking at the area you are struggling with can be the crucial aspect of correcting the issue once and for all.
About the Author:
Our writer: Top south shields personal trainer Russ Howe PTI helps actors and models every week in the gym. His full guide on how to increase your bench press fast will shed more light on this subject for you.
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