Heavy bench press is one of the most common exercises that will help you built a better chest’s shape. It is so common that everyone who is going to the gym building body all used to doing heavy bench press once. There are many weight bench reviews that appraise the benefits of this kind of workout.
For beginners, heavy bench press is considered quite easier to do than other chest building workouts such as dips exercise. However, there are certain techniques and guides in heavy bench press that you need to know to make sure you are doing it the right way as well as maximizing your results.
In this article, I will provide some tips and lessons from experts in this workout so you can have a better idea of what you should do in an effective and correct way.
My useful tips for you.
Don’t Rush Yourself.
The first ever thing to remember is that you should never put your limits under pressure. Don’t add weight to your bench press so early and quickly, let’s say like 15 to 20 pounds per month.
You should be patient and take everything to go on a steady pace. For example, you can increase the number of reps per set first. Gradually, when you can lift for a number of times without losing lot of energy and breathing heavily, you should start putting more weight.
When putting on more weight, it is also important for you to remember that you should put on small weights one by one on rather than putting a large number of weights all at once.
Enhancing Upper Body’s Strength Will Help You Lifting More Easily.
Because heavy bench press requires the use of your arms and shoulders as well as the muscles of your upper part, when these parts’ strengthen and durability are improved, you will see the result of your heavy bench press is also improved.
Therefore, it is very important that you don’t just not only assess your improvement on the heavy bench workouts but also pay attention to the workouts that focuses on increasing the strength of your arms and shoulders. If you forget or ignore to do workouts for arms and shoulders and let these body parts shrink in sizes, you will see that you can lift fewer weight and get tired easily.
When You Lose Weight, Your Performance Will Also Not Good.
When you lose weight such as fat and even waste, you will see that you cannot lift as much as you used to. In this case, you should increase the number of reps you normally do. If you often follow sets of 1 or 3 reps, when you know you lose weight, you should so sets of 5-7 reps this time. Try your best to maintain your strength and drink regularly if you think you lose weight because of dehydration.
You Should Never Skip A Rep.
It is so important that you never should stop in the middle of the rep. And you also should not try to finish a rep with an incorrect posture. Therefore, when you want to increase the weight, make sure you think carefully that you will finish all the reps with that weight.
Another benefit of this advice is that when you finish the reps, you will feel better about yourself and your training and then help you to build confidence and motivation.
When you are kind of struggling to finish a rep, remember to focus and keep your breathing normal as well as your posture correct. You will see the result when you do not give up in the middle of the training.
Remember To Rest Between Sets.
When you finish a heavy set, don’t hesitate to take a rest of about 4 to 5 minutes for your body to recover. Remember that with heavy bench press, you are not focusing on durability and speed but the strength and shape of your body. It is better that you start will full energy and correct form rather than doing all your workouts as fast as you can.
Pay Attention To Your Diet.
The last thing on the list is eating. And eat in a healthy way. Heavy bench press will consume lots and lots of your calories; therefore, you need to eat more for extra calories as well as protein in order to build your muscles as well as your strength and durability. You can consult your personal trainer and your doctor for the food and diet that you can follow while doing heavy bench press with the intention of building chest and body.
Here are some overall techniques and lessons that I think you should know about heavy bench press. The key things here are to be patient and keeping focus. You should pay attention to your upper body’s workout as well as your weight. Eat healthy foods which provide you a lot of calories and protein to prevent from losing weight and muscles. This kind of workout is so interesting but also challenging at the same time. In order to lift the maximum weight of your ability as well as preventing injuries, you should know them clearly and apply them to your routine.
I hope that by working out with the correct techniques and guides as well as investing your time and patience, you will soon master this workout.
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