How to Increase Your Bench Press and Build Muscle Mass Fast

Everyone knows to build muscle up one of the best exercises for the upper body is the bench press. As always certainly one of the questions near the top of bodybuilders lists is: how much can you bench press?’. Of course i is probably not the best measurement of total all round body strength it does naturally have a very macho feel to it and of course is very impressive. So lets cut to the chase and find out how to build muscle now and get a bigger bench press:

Grow your triceps. Your triceps are a crucial muscle in performing the bench press and make up two thirds of the muscle mass on your arm. It may well be that under-developed triceps are restricting your bench press progress. The best exercises to build muscle mass on your triceps are using barbells and dumbells: close grip bench-presses and skull crushers. Isolation exercises are not as good as they isolate the muscle completely. They can certainly aid in increasing your benchpress.

Experiment with training your triceps completely seperately. Commonly, hitting the chest muscles is advised to be done in the same workout as tricep training. Try training them on their own for a change. Doing this allows you to attack them when they are fresh and really concentrate and focus on hammering them to stimulate growth. Do this over a period of weeks and then go back and see how many more kilograms you can press.

Variety. have you been following the same routine for a number of weeks or months? time to vary it up. After your muscles have done the same workout a few times, they have already adapted to it and therefore the need to grow has been removed. Keep changing things, they can be subtle changes like altering the grip width or reversing the order of your routine or they can be larger changes like doing super sets, compound sets and so on, these will give you a real pump by the way.

Make sure you are not doing too much! While with most things in life more is better, in muscle building this is not quite true. If you overtrain your chest muscles then it can find it hard to recover and grow more. Do not focus on quantity rather go for intensity and quality instead. A short intense workout is much more effective than a long drawn out one.

Good rest periods. Muscles are not about to grow whilst you are working out! They grow when they are at rest. If you don’t allow then enough time to recover they ain’t going to get bigger. Of course do not return to the gym when your muscles are still sore and a fair guideline is to limit yourself to 6-9 sets each session for each muscle group, any more and you risk overtraining.

Take some time-off. Try taking a break if you reach a training plateau. Allow your body to fully recuperate and eradicate all the strains and return a week or so later doubly motivated.

Give your chest muscles a much more intense hit by doing negatives. Negatives are when you find two spotters to intially aid you to press the weight but who then let you take the full weight and lower it by yourself under slow complete control. This is done because people are able to lower more than they can lift. So if we can get the body used to lowering more weight this will help you get stronger for the lifting/effort phase. The lowering portion of the lift is know to trigger more muscle growth than the positive effort phase.

Check your diet. Are you taking on board a minumum of 5 meals a day whilst consuming at least 1 gram of protein per each lb of bodymass? If you are not then it is quite possible that you are restricting your gains by not adopting fully a muscle building diet. In each meal try to get them split as so: 50% carbohydrate, 30% protein and the rest can be made up of fats. Take supplements if you can afford to like whey protein, essential fatty acids and multi-vitamins.

Focus on your technique. Are you pressing correctly. Faulty technique can push the focus away from the pectoral muscle group and place you at a heightened risk of getting injured. Ensure you are not moving your feet up off the floor and that your grip is not too narrow, these are two mistakes that are easy to make.

By following the guidelines above you should be able to answer the question of how to get a big chest and you will be giving yourself the best chance to build up muscle on your chest fast. Go do it!