The very first tip emphasizes the need to sturdy the bench press by means of basic chest exercises. This calls for the bodybuilder to really work on the most basic of workouts that are renowned for their ability to increase the power and size of the chest muscles. Here we are talking about things like the bench press, obviously, the dips and the inclined presses etc. Building the chest muscle requires nothing fancy.
It all has to do with increasing the sheer power of the chest muscles. After giving the chest adequate training you will be required to rest it say for a week. Granted that the other body parts will be sufficiently relaxed it is feasible to say that the chest area will improve quite significantly in terms of power. Do not neglect the other body parts totally.
You can target them by doing compound exercises like the squats which are mandatory for every serious weightlifter. The squats will be very effective in the pursuit of your goal since they will make the entire body stronger including the legs which give you balance and stability. Train the other body parts with equally good exercises e.g. dead-lifts, military presses etc.
Tip # 2 requires you to increase the strength of both the triceps and deltoid muscles. The deltoids and the triceps are the muscles that feel the full effect of the bench press that is after the chest muscles. It is therefore paramount that you have a strong pair of triceps and deltoids as these determine the bench capacity very significantly. Bear in mind that as you lift the weight the first sets of muscles to succumb to exhaustion will be these two. As such they need to be strong and durable enough to withstand the rigors of the bench press.
In order for you to train them effectively you will be required to go for the basic and hard movements. The triceps require the closed-grip bench press exercises while the deltoids will respond better to the military press exercise. Also remember to give adequate recuperation time to these muscles as well as the chest muscles. Train the chest adequately on day 1 and then train the deltoids and the triceps on day 4.
Tip # 3 urges the use of supporting motions to power through sticking points. It is not advisable to be on the bench everyday. It is recommended that you give the bench a break and find other exercises that will act as a remedy for your sticking motions on the bench. One sticking motion that comes in the form of a plateau (the stage where a continued workout does not seem to be yielding increasing results) is the downward motion on the bench press.
The remedial measure for this sticking point may include the use of a dumbbell-bench press. Here you will lower the dumbbell weight gradually down past the level where the bar stops. In this remedial workout your motion is not hindered by the range that the bar covers. You will be able to go down further hence improving the bottom motion that resulted in the plateau.
Dane Fletcher is the world-wide authority on bodybuilding and steroids. He has coached countless athletes all over the world. To read more of his work, please visit either http://www.BodybuildingToday.com or http://www.SteroidsToday.com
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