Posted by: Georgi 

Bench press is one of the most important aspects of going to the gym and exercising. Actually, many will fight over an attractive bench just because it helps bring out the best in them as they exercise and tone up their body. Sadly, no matter how attractive or effective a bench has been designed to be, if you do not get the most out of it, all your sweating and effort will go down the drain, so to speak. It isn’t uncommon to find people stuck in the gym for months on end with no improvement at all despite all their hard work doing the bench press. Could it be they are doing it the wrong way, or is it just the fact that they are not dedicated to their presses?

Like any other form of exercise, it is common to reach a moribund point in your workout and become dormant, especially when you are trying to get the most out of your 1 rep bench press. This is where most people would stagnate and sometimes even backslide on their already achieved efforts. The reason for this is when you go full blast constantly. So how do you ensure you get the most out of your press?

1. Workout on the bench only once or twice a week. Do not overdo it.

2. Schedule your exercises in different varying phases, at least 4 phases with each phase taking up to a week. During the first week, ensure you cover 50% of your max reps, the next phase cover 65%, the third phase cover 80%, and the final phase is where you complete your set. Give yourself a break and then start all over again from the start. You will realize that as you progress, each set will become easier and doable by the day. Such exercises help workout your slow twitch and fast twitch muscle fibers, and eventually your body will become more responsive.

3. You should also concentrate on your supporting muscles and not just the regular bench press.

4. Avoid overworking your body with other exercises, particularly if your main focus is on the legs and triceps. Like doing any other form of exercise, it is always important that you take regular rests in between to allow your muscles enough time to recover and rejuvenate. Remember that if your muscles do not recover well and you start to work out, not only will your gains be limited, you also risk suffering muscle tear. If you must work out during your off days, light exercises such as crunches, sit ups and stretches will do.

5. Do not let anything come in your way, even your genetic composition as many people assume. Say for instance you have short arms and a wide chest; naturally you tend to do more presses on the bench than people with long arms and short chests. Generally, ensure you do everything in moderation and you will be good to go.

6. When all is said and done, it is important to remember that nothing complements your bench presses better than a well balanced diet. Unless you eat well, you are not going to gain anything.

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