Increasing your Bench Press

1. Power Up Your Triceps

I would say in about 80% of cases where guys have asked me for increasing bench press tips, their triceps have been holding them back. You need to hit your triceps hard with big exercises like close grip bench press and skullcrushers. Don’t waste your with cable machines, stick to heavy dumbbells and barbells.

2. Shock Your Chest Into Growth

I know it’s easy to stay with the routine your comfortable with. Ask yourself this question: “Am I really training out of my comfort zone?” Most people are not. Yes, they train hard but they’re not pushing themselves as hard as they are capable of. So switch your workout up, vary the intensity. Vary the rest between sets. Do supersets. Do 30 pushups at the end of each set. Get the picture?

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How To: Deadlift Effectively and With Proper Technique

The deadlift is perhaps the most everyday applicable exercise there is. The deadlift is even more applicable to everyday life than the bench press. How many times do you pick up something heavy at work or at your home? Probably a lot. This is basically what you're doing with the deadlift. You're picking up a heavy amount of weight straight off the ground.

The deadlift is another for those trying to build muscle and gain strength. All powerlifting lifts will benefit from the deadlift. Why? Because a properly performed dead lift is another massive muscle building exercise! Weight lifting programs are meant to build as much strength as possible, and since the deadlift works the largest muscles in the body (your back and legs), the best powerlifting and muscle building programs utilise this lift.

The muscles you'll build with the deadlift

The deadlift works the largest muscles of the body. With the deadlift you'll...

• Work more large muscles than you would with the squat or the bench press
• Work the hamstrings, glutes, and quads. You'll build well-rounded leg strength.
• Increase your grip strength. In order to hold the weight, you need a strong grip. The deadlift will help increase that grip strength.

How to perform the deadlift safely and effectively

Proper dead lift technique is important if you want to deadlift without injury, even more important than proper bench press technique. You can injure more, larger muscles with the dead lift than you can with the bench press or almost any other lift.

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