How To Quickly Increase Your Bench Press

There's no doubt that bench press is a great exercise to build a large and powerful chest. On top of that, it can help grow your shoulders and triceps in both strength and size when performed properly.

There are endless tips you can find online to increase bench press strength, but there are only a few that I recommend to get the maximum benefit.

Learning Efficient Form Is Vital

Before you can add strength or size by utilizing the bench press, you must learn the best form for your body type. Your most efficient form will help you maximize strength while minimizing any potential injury.

A good starting point for grip is to hold the bar just outside shoulder width and to squeeze the bar very hard, fists facing the ceiling. Keep shoulders pinned back and down and keep the rest of your body tight while performing the movement.

The best way to improve your own form is to record yourself or seek advice from someone who is a strong bench presser. Getting an outside perspective is the fastest way to improve, since you can see how to improve.

Choose A Quality Bench Program To Follow

In order to gain strength quickly, you must apply a couple different concepts to get the best results. Each of these methods alone can drastically improve your bench press, but a truly great program will incorporate both.

One method is to consistently add weight to the bar after each successful workout. Let's say you successfully benched 135 pounds for 5 sets of 5 reps last week. This week, you would aim to bench press 140 pounds for the same volume.

Another method to incorporate is a deload. After a while, your body will become drained from consistently heavy training, so you should have lighter days to maximize recovery, allowing you to lift more on other days.

StrongLifts 5×5 and Wendler 5/3/1 both include these methods.

The Number 1 Way To Increase Bench Press

Even with all the tips above, the absolute best way to increase your bench press strength is by consistently showing up to the gym for every workout. It may sound elementary, but the more you bench, the better you will get at it.

Hitting the gym every time you're supposed to will help you get stronger and practice form, which will also help you move more weight more efficiently. You don't have to hit the gym every single day to achieve results either.

Training your entire body three days per week is the most efficient use of your time and allows you to practice these movements (especially bench press) to become stronger quickly.

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Fitness and Nutrition Tips for Summer

With the meeting of the summer and wedding season just around the corner everyone is looking for tips tips to help you lose weight or maintain a healthy weight to look her best in pool party or the meeting with friends they have not seen for years.

Here are some ideas to help you lose unwanted weight. Firstly, your diet (or absence) of all fluids, control of up to 70-80% success in achieving your goal. Therefore, it is time to really evaluate what and how much you eat every day and reevaluate your exercise routine. This might also help to put some more Benjamins in your wallet each month.

1) Breakfast: commonly called the most important meal of the day. Most research around the use of 30 minutes is optimal lift and aid in weight loss. That said, a Venti Mocha White chocolate and blueberry muffin at your barista does not count. Venti Mocha is white chocolate is 720 calories alone huge. Note that there are (3500) calories in a pound, so if you do this from Monday to Friday on his way to work, they work on getting at least a pound a week just for coffee. Make your breakfast rich in nutrients (vitamins, minerals, phytochemicals) and as many calories as an omelet or vegetable garden or a fruit smoothie and homemade vegetable (kale, spinach or kale) before leave the house.

2) for the year: while any movement is good, get the most out of your workouts and test routines short and intense. Instead of going to the gym (or at home) for 60 minutes or more and take 3, 4 or 5 + minutes between sets, it halved the time by shortening your rest periods. Much of the literature there supports shorter more intense workouts for about 30 minutes 5-7 days a week. This is what we call efficiency! Think of all the extra time you have, not to mention the extra weight you can lose due to the increased intensity.

Walk more, take the stairs instead of the elevator or escalator (when possible). Park in the rear parking lot to visit shopping malls, restaurants, supermarkets, etc. .. and a long walk in. Return to your cart corral instead of leaving it in the parking position or sidewalk. Research shows have about 3000 more steps per day will help you maintain your weight and if you can reach 10,000 steps a day will help you lose weight.

3) Food & Beverage: one of the best things you can do is to keep a food diary (everything you eat and drink including amounts ... ounces, cups, etc.). A normal portion of about the size of your fist. Research shows that people who keep a food diary consume on average 15% of the calories that some people who do not keep a food diary.

a. No "diet" - which usually eliminates something that the body needs and you will end up binging and gaining more weight. If you have a vise (cheese, ice cream, chocolate, sweet coffee drink), not cut out of your diet. Use the "vice" as a gift (again) at the end of the week to follow all the advice of others. Be aware of what you eat and when you eat out, have half your plate presented on the plate and the other half in a box to go to reduce the size of the portions.

b. Tell the server not to the "traditional" bread before the meal

c. Get your salad dressing on the side so you can control the amount you put on your salad.

d. Have small amounts of cheese Restaurants "on top" of your main dish or side dish. Cheese consumption has increased 180% + over the last 30 years here in the United States.

e. Drink plenty of water ... Half your body weight in ounces per day.

f. If you drink alcohol or soda, and (this is the same for the vinaigrette) to obtain the clearest (transparent) as possible, which will help reduce calories and harmful effects they have on the body.

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Best Home Fitness Program

With fitness programs on the market a lot different today, it is difficult to filter out bad. You can find programs ranging from overall fitness health, to precisely choose the program for only six pack abs, which is an important market. Let's see what the program does a better plan home fitness.

Health Plan includes a series of exercises that you can do in the comfort of your own home. Analyze key workouts that you can do during your free time without a gym. When you pick up the fitness plan you want to follow, try to choose one that does not require a membership of any kind, and pick one that requires the least equipment.

The fact that we are talking about fitness does not mean that we need a gym at home, there are good fitness routines that do not even need anything other than its own orientation and determination. I like training programs that only require 1 or 2 pieces of equipment. For example, I think the fitness program Mike Geary's very important because it gives you a summary of the workouts that work best, especially for getting six pack abs. Tom Venuto also has a fitness plan, but I have trouble to read and understand.

My vote for the program home fitness program should better go to Mike Geary. Just because it is discreet to the point, no fluff. Try this health plan for 1 week:

1. Upper Body Workout 2 days per week

2. Lower body workout 2 days a week

3. The basic training 2 days per week

I find this appropriate plan, it is essential to have a full day of rest because your body needs to recover and grow.

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