Increase Chest Size with the Bench Press

weight-lifting-for-beginners

Improving your technique on the bench may prevent you from shoulder injuries and at the same time increase the weight you can lift.
The bench press is a great exercise to increase strength and chest and tricep size, but it’s not always the best exercise for every lifter and unfortunately many of them don’t perform it correctly.

The bench press will help you develop upper body strength and power but it requires the whole body to work together. This is why you should bench with the feet on the ground making the lift more stable but also more effective. By driving the power from the feet through your legs you will be able to lift more weight.
Create tension also in your upper body, starting with holding the bar firmly with a strong grip. Next, instead of just relaxing and dropping the bar to your chest, try to actively pull the bar down like on a seated row; this will tighten your back and limit the extension of you shoulders and set them down.

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To use Beast correctly on the bench:
1. wear the sensor on the wrist,
2. make sure you grip the bar with the hand where your wearing the sensor before tapping on the screen to start the set.
3. Grab the bar and stop with your arms extended over your chest before starting pulling it down. This will help in the recording of the single reps and the accuracy of the measurement.
4. When you are done with the set, keep holding the bar with the arm where you are wearing the sensor, and tap or slide the screen to pause.

Once the bar is down on your chest drive it up as fast as you can, keep pushing the whole moment till your arms are completely extended. Depending on the weight you are using the bar may move faster or slower, make sure by checking the speed reading that you are moving at the correct speed for the trait you want to develop by looking at bar colours and velocity and power outputs.

tommyrondi

by tommyrondi

Huge fan of the Beast Sensor, I have been involved with sports all my life, first as an athlete and later as a coach. I worked as alpine skiing coach for four years and played in the Italian national lacrosse team. "work hard, play hard"

  • julien

    Hi,
    I don’t see shouder press ,military presses or any overhead movements in your exercises list?Do i have to use custom exercise?You plan to add it?

    • Hi,

      If you don’t find the exercises you are looking for on the list, you can simply add them on the web portal by selecting “create new exercise”.