What Are The Best Ways To Increase Your Bench Press

Before you even begin to think of how to increase your bench press, it is advisable to ensure that you are using a spotter for the sake of your own safety. There are many people out there who end up getting hurt because they try to get too heavy even without the spot.

It is important to ensure that you play it safe. If you have been training alone, you will need to start using the spot. This will be an important decision as when you roll that heavy weight from the ribcages to your thigh before sitting up with the weight while on the lap, this can end leaving some tracks that are pretty mean.

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A good idea of engaging in any premise of a routine is a basic overload. This will mean that in each week, you will be putting in more stress on muscles. In order to achieve this, you will need to add some smaller amounts of weight to a bar every week. The progressive load will force your body to grow to enable it to adapt to increasing stress levels even though you may not be training to a level of failure apart from during the last sets.

As you bench, it is important to ensure that the eyes remain below the bar with the shoulder blades getting squeezed together and the chest getting held high. This will provide you with a better base from where to push from.

The point where the chest touches the bar will vary from one person to the other. The most important thing is to ensure that this feels natural without having to place a lot of stress on the shoulder. In order to achieve the best results, you will need to start with some lighter weights that what you normally use for the purposes of benching.

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Top Nutritional Tips To Build A Better Athlete

If you engage in a high intensity exercise for a period of over one hour, you will need a lot of endurance. This also call for a diet that will help you to perform at your maximum ability and also be able to recover fast. The good thing is that there are several nutritional tips that can help to build a better athlete.

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Consume of carbs

The main fuel of any athlete is carbs. The body will change carbohydrates into glucose, a kind of sugar and keep it in the muscles in form of glycogen. Whenever you exercise, the glycogen is changed into energy by the body. When you exercise for less than 90 minutes, you will have enough glycogen in the muscles to enable you engage in high intensity exercises. However, if you will be working out for a longer period, you can try the following:

  • Carbs loading for a period of 3 to 4 days to increase the glycogen stores.
  • Consume a diet that has over 70 percent carbs such as cereal, bread, pasta, fruits and veggies.
  • Before a big event, consume a last meal 3 -4 hours before working out.
  • Avoid starchy or sugary foods within a period of 30 minutes prior to the beginning of an activity These can increase dehydration.

Consume proteins that are just enough

Proteins also play a role in providing fuel . This will be helpful in maintaining your muscles. However avoid taking too much protein as this may end up straining the kidneys. Milk is among the best food to eat for recovery purposes. Milk also contains whey and casein.

A normal person is supposed to consume 1.2 grams -1.4 grams of protein for each of their body weight in a day. This will translate to around 88 grams if your weight is 150 pounds. If you are a strength athlete, you will require a maximum of 1.7 grams for each kilogram of your body weight.