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Gaining bench press strength is something that most men who weight train want to do. Even if you are more interested in building muscle in the pectorals, you'll still need to get stronger on the bench press to force those muscles to adapt and grow. Fortunately, there are many ways to get a stronger bench press. One thing you have to do to increase bench press strength is to perform the exercise properly. Lie on the bench with your feet on the floor and pull your shoulder blades inward to contract the upper back muscles and 'pop' the pectorals up and out. This will allow you to decrease the distance you have to lift the weight by a little bit while still keeping good form. It will also focus the resistance more on the pectoral muscles. If you keep your back flat you will be using your front deltoids and triceps more than you need to. Always keep your rear end on the bench and keep a natural arch in your lower back to bench press properly. Once you start benching the right way, you'll be on your way to gaining bench press strength without cheating. The shoulders, triceps, and even the biceps to a lesser degree all get involved in some way when you bench press. While training all of these muscles with high intensity will help you at gaining bench strength, you also need to make sure that none of them are sore when you are performing the exercise. Any weakness in these muscle groups will negatively affect your benching strength. Set up your weight training routine so that you aren't training any of these muscles for at least a few days before you do a bench press workout. Try following a push pull workout routine so that you train chest, shoulder, and triceps during the same workout. Train your back and biceps during the next workout and legs during the last workout. This will ensure that the muscles that assist the most while you perform the bench press are fully recovered by the time you get to your next chest workout. You'll be primed and ready to get stronger on the bench press. Of course, when you're looking for ways to gain strength on the bench press you must actually try to lift more weight. Too many lifters always do the same things and never get any gains. If you never try to go any heavier, how are you going to gain bench strength? You need to always try to lift more weight for the same amount of reps or do more reps with the same weight. These small increases will add up over time. If you train with a lot of intensity and change up your routine regularly to avoid hitting a plateau, you'll gain bench press strength and won't have to spend as much time in the gym. There are also many weight trainers who do numerous sets of the bench press during chest workouts. They may see some gains at first, then feel that they must keep doing more and more training to get a stronger bench press. However, doing too many sets is just going to burn a natural weight trainer out and lead to over training. If you train hard when you bench press, it won't take very many sets to see strength and size gains.
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weight training, exercise, bench press,
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