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How To Bench Press For Chest Growth (2 Quick Fixes For Faster Gains)

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Rating: 4.0; Vote: 1

find out how to bench press to fix your bench press technique and boost the resulting chest gains you get from your chest workout. First, when it comes to how to build a bigger chest with the bench press, you need to be able to keep your chest up and out and your shoulder blades retracted back or pinched together. This then naturally creates a slight arch in your upper back with space between your back and the bench, and is a position that you need to maintain as youre pressing. Not only is this position safer on your shoulder and contributes to a stronger press, but based on biomechanical analyses of the bench press, we know that it also increases the involvement of the chest in the movement by preventing the front delts from rounding forward and taking over. So, if you want optimal chest growth from the bench press, you need to improve on your mobility restrictions. Basically, the two things you need to focus on are both opening up your chest and getting more upper back mobility in your thoracic spine so that you can keep that chest up and out and that upper back arched back as you press. And one great dynamic stretch to help you achieve this are snow angels on a foam roller. By regularly doing exercises like this to open up your chest and loosen the upper back, youre going to then be able to get into a much more efficient benching position to actually use and place tension on your chest instead of the front delts. Research has consistently shown that improving the activation of your chest as you bench can lead to greater growth. You can do so by being mindful of the following bench press tips for bigger chest. First, its important to understand what the chest does in the first place: horizontal adduction. And it is simply the act of pulling your arm towards the midline of your body. So whenever we perform the bench press, its the horizontal adduction and movement of our arms together thats activating our chest and as a result presses the weight up. And in order to properly activate your chest while you bench, you need to learn how to pull your arms together by using your chest muscles as opposed to other muscles. Once youve learned how to activate your chest muscles, its time to apply what you learned to your bench press technique. Start with just the bar but before lowering it, pre-activate your chest by thinking about bringing your hands inwards and pulling your biceps in towards each other. Obviously your hands wont move but this will just help you engage your chest. After this, start slowly performing reps with the bar but you should no longer be thinking about just pressing the weight up. Instead, on the way up of every single rep I want you to just think about pulling your biceps together. So focus on points A and points B that we previously went through, and just think about bringing those two points together every single rep. And so, youve effectively minimized the involvement of your front delts, which is undoubtedly going to lead to developing chest growth in the long run even if youre using a lighter weight. If you want to see the best results and build muscle in the right areas, then you need to be activating the right muscles during all of your exercises and executing these movements optimally. Which doesnt just apply to the chest, but to all your other muscle groups as well. And for a step-by-step program that provides you with these crucial muscle activation drills and exercise tutorials so that you know exactly how to build muscle most effectively and in the right areas, take the analysis quiz below to discover what program is best for you and your specific situation: POSTURE VIDEO: : CHEST GROWTH BIOMECHANICAL ANALYSIS CHEST ACTIVATION AND GROWTH
Date: 2022-01-03

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Comments and reviews: 10

HanzoSBM
I've joined (and quit) many gyms over the years, and every time you get a free lesson with a personal trainer. Never once has anyone actually talked about proper form or how to target the correct muscle group, just about seeing how much weight I can push. I've never been able to really activate my pecs, and now I can see exactly why. THANK YOU! This is the kind of education I need.
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david
Two quick fixes -
1. Stop watching all these endless repetitive boring YouTube clips about the same exercises over and over again by every idiot who wants to try and make money on YouTube instead of actually contributing anything useful to society.
2. Go to the gym and bench consistently. You'll get a bigger chest.
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Nick
For God so loved the world that He gave His only begotten Son, that whoever believes in Him should not perish but have everlasting life. For God did not send His Son into the world to condemn the world, but that the world through Him might be saved. John 3: 16-17
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Jeremy
Comment below what other muscle groups are stubborn for you and Ill start dedicating some videos towards them! Hope you all enjoyed this one - let me know how your next bench press session feels after applying these tips and finally feeling the gains!
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Michael
Or the best advice ever: dont bother with flat bench. Your A-to-B/bis-to-pec demo basically outlines why machine pressing with both arms going inwards is more effective than flat benching with your arms remaining strait. use big brain power
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Jay
Ever since I watched this before I press i now roll up a slim pillow and put at the back of my chest (the blades. It pushes out my chest. The first time I tried it felt more pain on my chest than my shoulders. I was like yeah that's the stuff
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Uriah
For years I was really wondering why my chest is lagging and seems to be on a slow growth. This might be the answer to my problem. Naturally I am a slouch person now I really get the idea towards all this. Thanks Jeremy! What a relief!
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Jon
Hey, my name is Jon. I would like to learn about this video but I am disappointed there is no closed captioned because I am deaf and use American Sign Language. Would u like to add closed captioned, please? Thanks h
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Paula
Could you please make a video of the seated shoulder press and the bench press on a smith machine. I use the Inspire machine and would love a video from you. Thanks!
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John
This video helped me so much. Was really clarifying about form, and the exercises and stretches to help the thoracic spine were great
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