Boost Your Bench Press With These Tricks

Boost Your Bench Press With These Tricks

If you came here expecting to learn how to boost your bench press overnight – you are in the wrong place.

The bench press is one of the most popular exercises among the gym rats. And it is also a favorite exercise for many people.

That comes with a reason behind it. The more you’re able to bench press, the stronger your overall core gets. Even though it mainly targets your chest, shoulders, and triceps, it’s actually an amazing exercise for your whole upper body.

guy performing a bench press with a spotter

Why would you like to boost your bench press / What are the benefits of having a stronger bench press?

#1 Increased Upper Body Strenght

The following tips that will teach you how to boost your bench press will come in very handy for you.

Having a stronger bench press will actually help you in various other upper body exercises. That’s due to the fact that with its movement you’re activating all of the pushing muscles in your body ( shoulder, triceps, and chest ).

So by having a stronger bench press will eventually boost your performance at all of the exercises that involve pushing.

#2 Your Pecs Will Look Crazy Good

Bench pressing is undoubtedly the best exercises which will make your pecs literally evolve.

The more weight and pressure you put on an exercise with a proper form, the more it’s triggering growth in your muscles.

And so if you’re a gym rat, you’ll probably want that glamorous muscle get developed. If you’re wearing tight t-shirts it will be the first thing everyone notices when they see you.

#3 Boosts Your Daily Activities

If you boost your bench press you’ll undeniably make your daily activities a whole lotta easier.

Your car has stopped working in the middle of the road? Or you have to redecorate your home and move the furniture around? -No problem. You’ll be prepared to push things around because you’ve already spent time at the gym practicing the push movement.

So having a strong bench press isn’t only beneficial in the gym. It’s actually a movement we as humans very commonly use it. And having it strongly developed will be very useful for you even in your everyday life.

This Is How To Boost Your Bench Press:

Besides the fact that you came into this article without knowing any of its context, such as the three beneficial facts why would you want a stronger bench press above. And I’m sure that you must be hyped to find out how to boost it, so let’s begin.

#1. Warm-up before lifting

Yes, I did say warm up before the lift, but I didn’t think about your casual warm-up routine.

Instead, you’re supposed to focus on warming up for the specific movement. But how do you do that?

From now on, you’ll need to focus on lifting with an empty bar / less weight for a couple of sets in order to be properly warmed up for the movement.

  • 10 repetitions with the bar.
  • 30 seconds pause.
  • 7 repetitions with 50% of your max.
  • 30 seconds pause.
  • 4 repetitions with 70% of your max.

After these three sets, your pushing muscles ( triceps, shoulders, chest ) will be prepared for the movement. And the pushing movement will feel a whole lot easier. Which of course will help you boost your bench press a little.

#2. Try different bench press variations

In order to achieve the maximum bench press lift, you’ll have to work on all of the chest heads ( upper, middle and lower).

Try these exercises for your upper chest:

  • Incline Dumbbell Bench Press
  • Incline Cable Fly
  • Decline Push-Up

Try these exercises for your middle chest:

  • Squeeze Press
  • Inner Pec Push-Up
  • Flat Bench Press

Try these exercises for your lower chest:

  • Chest Dips
  • Decline Dumbbell Press
  • Decline Bench Press

#3. Work on your weaker muscles

As I mentioned above, the bench press is executed mainly with the three pushing muscles. So if any of those three is lacking in strength or stability, your whole bench press performance will be weaker.

If you’re able to feel which of your muscles is lacking the strength to provide for the movement then start working on that specific muscle more intensely.

If you’re unable, then just start performing more pushing exercises for both your triceps and shoulders. This will eventually help you to boost your bench press. Having them all developed fully will provide to you in pushing a heavier weight.

Upper-Body Workout – Chest and Back Exercises

Upper-Body Workout – Chest and Back Exercises

In this upper-body workout plan we’re going to share a few great exercises :

  • Wide-grip bench press
  • Barbell Bent over row
  • Chin-up
  • Dumbbell flys
  • Dumbbell bent arm pullover
  • T bar rows

All these bodybuilding exercises will help you build strength and develop excellent chest and back upper body muscles.

 

Exercise 1 :  Wide-grip bench press


This exercise is also known as: Barbell Flat Bench Press & Flat Barbell Bench Press.

MAIN PURPOSE OF THIS EXERCISE: To develop and build mass and strength in pectorals muscles, front delts and triceps.

Barbell Flat Bench Press Images :

wide grip bench press - bench press wide grip

Position 1

wide grip bench press

Position 2

Wide Grip Bench Press/Barbell Flat Bench Press Instructions :

  • Lie on the flat bench and grasp the barbell from the rack with fully extended arms.
  • Lower the barbell to your chest slowly in case if you want to hit the muscles more intensively. See Picture 1.
  • Then exhale and press the bar upwards to starting position with extended arms to the start position using your chest muscles.

Wide Grip Bench Press Tips :

The Bench Press is a fundamental and very important chest exercise for the upper body. It produces: growth, strength, and muscle density for the chest, front deltoids and triceps muscles.

  • Type of exercise: isolation
  • Primary muscle group: chest – outer position of pectoralis major.
  • Secondary: shoulders, triceps
  • Equipment needed: barbell, flat bench

How to do flat barbell bench press GIF Illustration :

Wide Grip Bench Press - Gif

 

See also other related exercises :  Chest Exercises

Written by Daniel Jakov.

Exercise 2 : Barbell bent over row


This exercise is also known as: Bent Over Row with Barbell, Bent Over Row, Bent Over Barbel Row and Barbell Pronated Row.

MAIN PURPOSE OF THIS EXERCISE: to thicken and develop the upper back muscles.

Bent Over Barbell Row Exercise Images :

bent over row with barbell | bent over barbell row position 1

Position 1

rear deltoid row with barbell

Position 2

Bent Over Barbell Row – Instructions :

  • Put a loaded barbell on the floor.
  • Bend over the bar with your feet slightly spread-ed and your back almost parallel to the floor.
  • Grasp the bar just wider than your shoulders width apart.
  • Keep your back straight, lift the bar up, touch slightly below the chest to strengthen your back with your knees bent.
  • During raising bar towards your chest use controlled movements by contracting your arms and pulling your shoulder blades together.
  • Continue with movement until the loaded bar touches your lower chest.
  • Rest a second and then return the bar to starting position by extending your arms slowly and lowering the weight.

Bent Over Barbell Row Exercise Tips :

  • Basic best back exercise for building mass and strengthening your back muscles.
  • Main purpose of this exercise is: to thicken and develop the upper back.
  • This exercise also helps widen the upper back and adds density to the lower back muscles.
  • Don’t bring the bar up to chest area – bring the bar lower, below the chest to the abdominal area.
  • Always do a warm up with a light weight, you can do the warm up with this or other relative rowing exercise for back.

How to do Bent Over Row with Barbell Exercise GIF Illustration.

Bent Over Row | Bent Over Barbell Row - GIF by ProfessionalBodybuilding.xyz

Related Exercises :

Bent Over Dumbbell Row

Back Exercises

Written by Daniel Jakov.

Exercise 3: Chin-up


This exercise is also known as: Chin ups, Close Grip Chin Ups, Close Grip Chins, and Chin pull ups.

MAIN PURPOSE OF THIS EXERCISE IS: To develop the back muscles, widen the lower lats, and develop the serratus.

Chin Ups Exercise Images :

chin pull ups

Position 1

chin ups

Position 2

How to do Chin Ups Exercise Instructions :

  • Grab the bar with overhand grip.
  • Hang your body from the bar with straight arms.
  • Slowly pull yourself up to the position where your chin is higher than the bar.
  • Lower yourself slowly back to the starting position.

Chin Ups Exercise Bodybuilding Tips:

  • Inhale when you are going down, exhale when you are going up.
  • One of the basic exercises for developing and strengthening the back muscles
  • Excellent exercise to widen the lower lats and develop the serratus.
  • You can perform this exercise using a chinning bar or close grip triangle device.
  • Always be careful when you use additional weights especially if you use heavy weights.
  • Do as many reps as possible at a time, (example 4 to 6 reps) until you reach a total of 50 reps, make more sets.
  • The stronger you get, you will need fewer sets to get to 50 reps.
  • To get best results pull yourself up and try to reach a position when your chest nearly touches your hands.
  • Lower yourself slowly back to the starting position.
  • Don’t use your legs to help yourself while performing this exercise.

How to do Chin Ups GIF Illustration.

Chin Ups | Close Grip Chin Ups | #ChinUps #Chin #Ups #Close #Grip #Close_Grip_Chin_Ups #Chin_Ups_GIF

 

Related :

Pull UpsBack Exercises

Back Exercises

Written by Daniel Jakov.

Exercise 4 : Dumbbell Flys


This exercise is also known as: Dumbbell Flys, Chest Flys, Chest Fly and as Dumbbell Fly

MAIN PURPOSE OF THIS EXERCISE: Is to develop the muscle mass of the pectorals.

Dumbbell Flys Images, Chest Fly Dumbbell Workout

Chest Flys | Dumbbell Flys | ProfessionalBodybuilding.xyz Chest Workouts | Become a Professional Bodybuilder.

Dumbbell Flys Image 1  – Position 1.

dumbbell flys, professional-bodybuilding-chest-workouts-position 2

Chest Flys Image 2 – Position 2.

Dumbbell Flys Instructions:

  1. Lie on the bench.
  2. Take dumbbells in both arms and position your arms slightly closed to your sides.
  3. Exhale and focus on using your chest to raise both dumbbells in arc above the middle of yours chest until they are directly above you.
  4. Inhale and slowly lower the weight back to starting position.
  5. Targeted area lower outer parts of chest muscles , triceps and deltoids.

Here is what you can expect from this exercise and what do you need:

  • To develop the muscle mass of the pectorals
  • Primary Group: chest
  • Secondary Group: shoulders, triceps
  • Other Benefits: Wider Upper Body
  • Equipment: dumbbells, flat bench

How to do dumbbell flys GIF Illustration

Dumbbell Flys - Chest Exercise - Gif Illustration - Chest Flys

 

RELATED:

Bench Cable Flys – Chest Exercise

Cable Crossover – Chest Exercise

Butterfly Machine – Chest Exercise

Chest Exercises

Written by Daniel Jakov.

Exercise 5 : Dumbbell bent arm pullover


This dumbbell pullover exercise is also known as: Dumbbell Pullover, Straight Arm Pullovers and Chest Pullovers.

MAIN PURPOSE OF DUMBBELL PULLOVER EXERCISE IS: To develop the pectorals muscles and expand the rib cage.

Dumbbell Pullover Images :

dumbbell bent arm pullover, dumbbell pullover exercise

Position 1.

pullover

Position 2.

Dumbbell Pullover Instructions :

  • Lie flat on bench with your head hanging slightly over the end and your feet firmly on the ground.
  • Hold dumbbell with both hands , keep your elbows in through the exercise.
  • Starting with your arms fully extended over your chest , slowly lower in the arc over head ,towards the floor not touching it.
  • Exhale and pull dumbbell back to the chest height in a slow movement going back to starting position.
  • Repeat.

Dumbbell Pullover Tips :

  • Targeted areas from this exercise are chest , shoulder , lats, triceps and biceps muscles and the rib cage.
  • Always Be careful to avoid injury.

This is one from my top 5 favorite bodybuilding exercises for building a super human body. You can also perform this exercise with a barbell and try to make 100 to 200 reps in one set if you want to build and gain strength.

I was making 200 – 300 reps in one set with 25 kg barbell and 90 to 100 reps with 60 kg barbell, barbells were made by myself.

When you try a new exercise always try to execute the exercise with lower weights to see and check your strength level of your body.

How to do pullover – GIF Illustration.

Dumbbell Bent Arm Pullover Gif

Written by Daniel Jakov.

Chest Exercises

Exercise 6: T-bar rows


This t bar rows exercise for back muscles is also known as : T Bar Row Machine Exercise.

MAIN PURPOSE OF T BAR ROWS: To thicken the middle and outer back muscles.

T Bar Rows Images :

t bar rows, back workout

Position 1

t-bar rows, t-bar machine

Position 2

T Bar Rows Instructions :

  • Place your feet on either side of the machine .
  • Bent your knees slightly and grasp the handles with narrow grip.
  • Bend at waist so your chest is parallel to the floor.
  • Slowly pull the bar to touch slightly your chest than lower the bar to starting position.

Type: isolation
Primary Muscle Target Groups: middle back, outer back
Secondary Target Groups: biceps, shoulders
Equipment needed: t bar rows machine

T Bar Rows Tips :

  • T Bar Rows is an excellent exercise for middle and outer back muscles.
  • This is upper back exercise so you should avoid lifting with your lower back or legs.
  • Lift the weight to an excessive degree with your back and without swaying.
  • If you’re not able to do that then your weight is too much, take off a plate or two.
  • If you use a narrow grip this exercise will work mostly the outer lats.
  • To avoid an injury keep your back straight or even slightly arched.
  • With this limited motion you will be able to lift more than when doing barbell rows.

Here is a nice GIF illustration for how to perform this exercise “T Bar Rows“.

t bar rows

Related :

Barbell Rows

Back Exercises

 

Written by Daniel Jakov.

 

 

Growing and Sculpting Muscle – 3 days workout (workout 2 )

Growing and Sculpting Muscle – 3 days workout (workout 2 )

SAMPLE TRAINING SPLITS

You can configure your exercises and workouts dozens of ways to achieve an amazing growing and sculpting every single muscle in your body.

Here are a few samples of how you can fill 3-, 4-, 5-, or 6-day training splits with exercises by major muscle group

Here are a few samples of how you can fill 3-, 4-, 5-, or 6-day training splits with exercises by major muscle groups.

THE 3-DAYS-PER-WEEK WORKOUT

Day 1: Back, Rear Deltoids, Biceps Day 2: Chest, Shoulders, Triceps Day 3: Quadriceps, Hamstrings, Calves

ADVANTAGES

DISADVANTAGES

• Overall muscle stimulation

• Greater frequency to major muscles

• Greater strength gains

• More recovery

• Less central nervous system fatigue

• Ideal for ectomorphs

• Less muscle specialization

• Less isolation • Elimination of weak point training

• Less volume per body part

• Less frequency to the “show muscles”

• Less “pump

 

WORKOUT 2—CHEST , SHOULDERS, TRICEPS

EXERCISE TYPE OF EXERCISE SETS X REPS IMAGE
Vertical Push Barbell Military Press  5 x 10 to 12 
Chest/Shoulder Superset 

Dumbbell Bench Press 

Single-Arm Dumbbell Rear Lateral Raise 

5 x 12

5 x 10 to 12 each arm 

Chest/Triceps Superset

Parallel Dip     

 Feet-Elevated Pushup 

 3 x 18 to 20

  3 x 18 to 20

Triceps Superset 

Lying Pronated Triceps Extension 

 Bench Dip   

 3 x 18 to 20

  3 x 18 to 20

Related :

 Dumbbell Bench Press 

Decline dumbbel press : Images, Guides & Tips

Chest Dips

Weighted Bench Dips

 

 

 

How to do decline bench press exercises: Guides, Images & Tips

How to do decline bench press exercises: Guides, Images & Tips

Decline Bench Press  – Chest Weight Exercises

Decline bench press exercise is also known and implemented as:

MAIN PURPOSE OF THESE CHEST EXERCISES: To develop the upper, middle and lower pectoral muscles.

Exercise 1 – Decline Barbell Bench Press

Decline Barbell Bench Press Images :

decline barbell bench press
Position 1 – Decline barbell bench press
decline bench press
Position 2 – Decline bench barbell press

How to do decline barbell press Instructions :

  • Lie on a decline bench with your head lower than your feet and your feet securely locked under the pads at the front of the bench.
  • Grasp the bar.
  • Lift the bar with the weights with your arms fully extended, then lower the barbell to the middle of your chest.
  • Pause for a brief moment, then exhale and press the bar upwards to the starting position by extending your arms and using your chest muscles.
  • Repeat.

Exercise 2 – Decline Dumbbell Press

Decline Dumbbell Press Images :

How to perform decline dumbbell press exercise - Position 1
Position 1



How to perform decline dumbbell press exercise - Position 2
Position 2

How to do decline dumbbell press Instructions :

  • Take dumbbells in your hands.
  • Lie back on a decline bench.
  • Hold the dumbbells at shoulder height, with your palms facing forward.
  • Lift the dumbbells straight up over head with your arms fully extended.
  • Pause for a brief moment, then lower them to the starting position.
  • Repeat.

Exercise 3 – Decline Machine Press

Decline Machine Press Exercise 

Decline Machine Chest Press
Decline chest press
decline chest press, decline machine press - chest exercise
Decline Machine Press

Decline Machine Press Instructions :

  • Set up the machine.
  • Handles and shoulders must be almost at the same height.
  • See picture 1.
  • Exhale and press forward using chess muscles to fully extended arms position.
  • See picture 2.
  • Pause for a moment then inhale and slowly lower your hands back to starting position.

Targeted area of decline machine press exercise: upper and lower parts chest muscles.

This exercise also hits your shoulder and triceps.

To perform this exercise you will also need a decline chest press machine.

How to perform decline chest press machine exercise GIF Illustration.

Decline Machine Chest Press


Decline Bench Press Tips :

  • With these exercises you will develop the upper, middle and lower pectoral muscles.
  • Decline Bench Barbell Press is a lower chest exercise that targets the lower head of the pectoralis major as well as the triceps and deltoids from a declined angle.
  • Always try also to not fully exhaust yourself with more reps and weights, so you’ll have more power to perform other exercises too.
  • Decline dumbbell press exercise is also an excellent exercise to develop the middle and lower pectoral muscles.
  • Decline machine press exercise is great to develop the upper and especially the lower pectoral muscles, it also hits the shoulder and triceps muscles as secondary group.

Always be careful when you perform exercises with heavy weights :

  • Always have a companion to help you a bit with the finishing reps.
  • Be careful after your final rep how you drop the weights, to avoid an injury.

Decline dumbbell press, decline barbell bench press and decline machine press are exercise variations of bench press weight push ups from a declined angle. To perform this exercises you will need : decline machine press, decline bench, barbell and dumbbells.

Written by Daniel Jakov.

Related :

Chest Exercises

Decline dumbbell press: Images, Guides & Tips

Decline dumbbell press: Images, Guides & Tips

This exercise is also known as: decline dumbbell press and decline dumbbell bench press.

MAIN PURPOSE OF THIS EXERCISE IS: To develop the middle and lower pectoral muscles.

Decline dumbbell press images :

How to perform decline dumbbell press exercise - Position 1 | Decline dumbbell bench press
Position 1



How to perform decline dumbbell press exercise - Position 2
Position 2

How to do decline dumbbell press Instructions :

  • Take dumbbells in your hands.
  • Lie back on a decline bench.
  • Hold the dumbbells at shoulder height, with your palms facing forward.
  • Lift the dumbbells straight up over-head with your arms fully extended.
  • Pause for a brief moment, then lower them to the starting position.
  • Repeat.

Decline dumbbell press bodybuilding tips :

  • Decline dumbbell press exercise is excellent exercise to develop the middle and lower pectoral muscles.
  • Always try not to fully exhaust yourself with more reps and weights, so you’ll have more power to perform other exercises too.
  • Always be careful when you perform exercises with heavy weights .
  • Always have a companion to help you a bit with the finishing reps.
  • Be careful after your final rep how you drop the weights, to avoid an injury.

Written by Daniel Jakov.

Related Decline Bench Press Exercises :

Decline Machine Press

Decline Barbell Press

Chest Exercises

Chest Dips | Triceps Dips | Weighted Parallel Bar Dips

Chest Dips | Triceps Dips | Weighted Parallel Bar Dips

 Chest Dips – Triceps Dips – Weighted Parallel Bar Dips

 

This is one of the most challenging triceps exercises for men and women and is also known as: Chest Dips, Triceps Dips, Parallel Bar Dips, Dips and Triceps Dips.

MAIN PURPOSE OF DIPS: To develop the thickness of the triceps, and that especially
around the elbow.

Parallel Bar Dips Images:

Chest Dips | Triceps Dips | Parallel Bar Dips | Triceps Exercise for Men | Triceps Exercise for Women | ProfessionalBodybuilding.xyz

Parallel Bar Dips Position 1.

weighted parallel bar dips

Parallel Bar Dips Position 2.

This is a wonderful exercise for triceps, chest(to get a nice chest form), shoulder and upper body strengthening.

Parallel Bar Dips Instructions:

  • Grab the bars and jump up.
  • Lower your body by bending your arms.
  • Your arms should be fully extended.
  • Go down until your shoulders are below your elbows at the bottom.
  • Lift your body back up to the starting position by straightening your arms.
  • Balance yourself with your shoulders over your hands.

Repeat.

Dips are really hard for beginners but the results from this exercise are always more than welcome and amazing. You only need to do 10 to 20 repetitions per day to strengthen your body.

 

Chest Dips Gif | Chest Dips | Parallel Bar Dips | Weighted Parallel Bar Dips | Triceps Exercise for Women | Triceps Exercise for Men | Triceps Dips | ProfessionalBodybuilding.xyz

GIF Illustration for how to do Weighted Parallel Bar Dips.

 

Related Triceps Exercises:

Bench Dips