How To Build Muscle Mass Fast And Boost Your Bench Press

Everyone knows to build muscle up one of the best exercises for the upper body is the bench press. One of the first questions you are likely to be asked by another bodybuilder is ‘how much can you bench press?’. Of course i ti probably not the best measure of total body strength it does naturally have a very macho feel to it and of course is very impressive. So lets cut to the chase and find out how to build muscle now and get a bigger bench press:

Grow your triceps. Up to two thirds of the muscle mass on your arms is made up the tricep muscle alone. it is possible that under developed triceps are limiting your bench press total. The best exercises to build muscle mass on your triceps are using barbells and dumbells: close grip bench-presses and skull crushers. Less effective are isolation type exercises such as tricep press downs. They should definitely help notch up your bench press.

Try training your triceps separately. Commonly, hitting the chest muscles is advised to be done in the same workout as tricep training. Try training them on their own for a change. Doing this allows you to attack them when they are fresh and really concentrate and focus on hammering them to stimulate growth. Do this over a number of weeks and see how much more weight you can press.

Variety. have you been following the same routine for a number of weeks or months? time to vary it up. Your muscle won’. Keep changing things, they can be subtle changes like altering the grip width or reversing the order of your routine or they can be larger changes like doing super sets, compound sets and so on, these will give you a real pump by the way.

Make sure you are not doing too much! While with most things in life more is better, in muscle building this is not quite true. If you overtrain your chest muscles then it can find it hard to recover and grow more. Focus on intensity and technique as opposed to quantity. A short intense workout is much more effective than a long drawn out one.

Solid rest. Your muscles do not grow on the weight bench! They grow when they are resting. If you don’t allow enough time to rest then you simply won’t grow. Of course do not return to the gym when your muscles are still sore and a fair guideline is to limit yourself to 6-9 sets each session for each muscle group, any more and you risk overtraining.

Take some time-off. Why not take a break if you hit a training plateau. Allow your body to fully recuperate and eradicate all the strains and return a week or so later doubly motivated.

Give your chest a more intense workout by doing negatives. Negatives are when you get the help from two spotters to intially help you press the weight up but who the allow you to take the weight completely to lower it. This is done because people are able to lower more than they can lift. Therefore if we can manage to get the body lowering more weight it is likely that this will help us on the effort phase also. The lowering portion of the lift is know to trigger more muscle growth than the positive effort phase.

Double check your diet. Are you taking on board a minumum of 5 meals a day whilst consuming at least 1 gram of protein per each lb of bodymass? If not then you may be restricting your progress by not following an effective muscle building diet. In each meal try to get the proportions of them to be 50% carbohydrate, 30% protein and the rest can be made up of fats. Take supplements if you can afford to like whey protein, essential fatty acids and multi-vitamins.

Ensure correct technique. Are you pressing correctly. Faulty technique can push the focus away from the chest muscles group and put you at a heightened risk of getting injured. Ensure you are not moving your feet up off the floor and that your grip is not too narrow, these are two mistakes that are easy to make.

By following the guidelines above you will be giving yourself the best chance to build muscle mass on your chest fast. Just do it!