How to Maximize Your Gains on the Bench Press

Undoubtedly, newbie and pro bodybuilders who go the gym day in and day out give the barbell bench press the award as their most favorite exercise. You don't believe me? Try observing your local gym every Monday and check what rehearsal men are doing. You might even notice that all the bench press racks and inclined seats were busy during this day because most population do bench press every Monday of every week!

There's nothing wrong with that, but I learned my episode and put my chest routine either second day or third day of my routine. Not only because I'm avoiding other "competitions" at the bench press rack but also, I prioritize my muscles accordingly.

Saw Bench

Now, I see some folks at the gym trying to lift weights in the bench press wrongly or ineffectively that they are legitimately wasting their time and vigor in doing so.

First thing you must keep in mind is that, when doing bench press (or any other exercise) think of your vigor reserves as limited. In doing so, you won't be wasting your time doing hefty warm ups and lousy sets in between. Some guys spend more than 2 hours a day in the gym. I typically end my day's routine after 45 minutes or 1 hour tops. Don't engross in too much warm up sets instead focus on your "working set".

Most guys waste their vigor doing a concentrate of "heavy" warm up sets that when they ultimately get to their working set, their vigor level is half or less.

Second, when doing the barbell bench press, you want to grip the bar with your palms at the base. In other words your palm should be the main part of your hands touching the bar while lifting it. You can do this by wholly wrapping your fingers nearby the bar. Half-wrap may supervene in lesser weight to lift. Also, avoid the so called "suicide grip" or keeping the bar with your thumbs aligned with your other fingers. It isn't true that you'll maximize the weight you can lift instead you're risking your neck (literally) being slam by the heavy bar!

How to Maximize Your Gains on the Bench Press