The Bench Press is one of the optimum workouts to build your chest, bar none. What is more, you can lift extra poundage for every workout than with other isolation exercises-therefore you’ll build strength and volume with this exercise.

This article believes that you are familiar with the nuts and bolts of how to bench…

But to get the best results, aka to build a massive chest you can rest your beer can on, you need to know these 9 tips

Tip #1: Plant Your Feet And Puff Out Your Chest

Recline on the bench and plant your feet like you’re determined. Next force your chest out to the extreme. To complete this you want to grip the uprights of the bench as you’re laying down and carry out a pullover of sorts so there is an arch in your lower back.

Squeeze your shoulder blades together as hard as you can. Imagine you’re pinching a quarter together with them. And simultaneously push your shoulders down towards your feet.

Tip #2: Hold Your Breath and Brace Yourself For Tension

Take a deep breath and prepare yourself in the same way as you’re about to take a punch to the abdomen. This assures that you’re keeping your entire body tight and driving your muscles to have maximum tension. In addition, the intraabdominal pressure will supply you extra strength and protect your back. And also, it’s ineffective to attempt to breath when there’s a loaded barbell on top of your chest.

Tip #3: Pull the Bar Down With Your Lats

Flex your pecs hard at the start of the movement and focus on pulling the bar down to your sternum with your LATS. This will ensure you’re keeping your shoulder blades together and making your pecs do the majority of the work.

Great Tip #4: Try To Touch The Bar With Your Chest

Keep spreading out your chest and think you are making an effort to touch the bar, meet it halfway with your chest as you’re dragging it down with your lats. Keep on dragging down until the bar touches your chest. stop what you’re doing temporarily in this position

Tip Number 5 — Do NOT Slow Down, Stay Tight and Get Ready

Sustain the tension in your body, stay tight, and prepare yourself to push. What you do is force the bar off your chest, trying to to move it as fast as you can while maintaining full-body tension for supreme strength. Push the bar like you’re doing a decline press down towards your feet to protect your shoulders. Imagine you are pushing yourself away from the bar, you’ll know you’re doing it properly when you sense that your upper back is tight.

Great Tip #6: Make Use Of Extreme Tension Methods At Your Sticking Point

When the rep becomes hard and you’re hitting your stumbling block, here’s what you do:

1. Grip the bar as hard as you can

2. At the same time, Flex your Abs and glutes and grunt

3. Assume you’re sending power from your core, your abdomen into your arms

And GRIND it, keep pushing away from the bar, keeping maximum tension.

Tip Number 7 — Sooner Than Your Next Rep, Re-check Your Form

Before you carry on for your next rep, recheck to make sure:

* Your feet are still planted

* Your shoulder blades are still squeezed together

* Take a breath and then hold it once more to get your intra-abdominal pressure up for a second time…

If you drop a few of these things, re-rack the bar and get yourself into correct position for a second time prior to your next rep. Proper form is more important than doing all your reps all together.

There you go, there are 7 tips to make sure you build a monster chest with the Bench Press. Put em to work today and watch your chest grow!