Learn How to Build Muscle

When All Else Fails, The Bench Press Is Always A Reliable Exercise

The bench press is a key exercise in any strength or weight lifting routine. It is often used as a standard of measurement for overall strength, and is the exercise you will hear most people brag about.

The bench press is a great exercise to build your triceps and chest, but how should it be performed?

In this article we will explore the history of the bench press, the technique, and how you can incorporate it into your routine and get massive triceps.

The bench press is generally regarded as a compound movement because it involves several muscles. The pectoralis major, anterior deltoids, serratus anterior, coracobrachialis, trapezii, triceps, and scapulae fixers are all used during the bench press.

The bench press is one of the three exercises performed during powerlifting competitions and has been around for over a hundred years. It is, without a doubt, one of the most preferred methods to build muscle fast in the chest and tricep.

When doing the bench press, it is especially important that your technique is perfect. As you move up in weight, there is a increasingly greater chance for injury. At first, practice the technique with a low amount of weight and go slow.

Start with your body firmly on the bench and your feet on the ground. This is how your body must stay throughout the entire movement - do not lift your back off the bench or lift your legs off the ground. If you do, you will be unstable and therefore unable to lift as much weight.

critical bench

Your grip when performing the bench press will depend largely on comfort and the primary muscles you want to work. When learning the technique, place your hands about shoulder width apart. If you want to target the triceps even more, try a close grip when you have the technique down. As you lower the weight, keep the bar level and in control.

Keeping your core tight will help you stabilize the bar and keep your back on the bench. Lower the bar to the middle of your chest and then lift the bar up in an explosive manner. Try not to bounce the bar off your chest, as this will make the movement easier and you will not get the same effect as you would if you pause on your chest.

As I have mentioned, the bench press is a great movement for increasing tricep strength. During your tricep routine, perform the close-grip bench press and really focus on contracting and extending the tricep as you lift the weight.

You will also get a good tricep workout while performing a normal grip bench press because the triceps extend and stabilize the arms. Decline and incline bench presses will also work the triceps, but the advantage of doing these is primarily to work different areas of the pectoralis muscle and not the tricep.

Hopefully this article has given you more insight into the bench press and how your should use it to build your triceps. It is certainly a great and reliable exercise for tricep building and should be utilized by anyone who wants bigger triceps.

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