One of the most popular exercises today is the bench press. In “gym talk,” people don’t ask you how much you can squat or curl or how many chin-ups you can do. They ask, “How much do you bench?” I’ve set numerous world records in bench press for my age group. They range from 358 pounds during my 40s when I weighed 165 pounds to 250 pounds now that I weigh 148 pounds in my 60s. If you’ve ever felt intimidated or like your manhood is on the line because you only throw one plate of 35s or 45s on each side of the bar, then follow these tips.
When you look at the bench press, it’s far more than just getting the weight off your chest. Done correctly, the bench press is actually a compound movement involving three distinct muscle groups. As the weight comes off the chest, the primary muscles used are the pectoralis major or pecs. Moving to the mid-point of the press, the action shifts to the anterior deltoids or front shoulders. The final lock out is highly dependent on the triceps. To improve the initial drive off your chest, start training on the bench press with moderate to heavy dumbbells. Adding seated incline presses will work the frontal delts or shoulders and don’t forget some cable tricep pressdowns or close grip benches to strengthen the triceps. By working these separate muscle groups, you’ll put it all together and bench more weight.
If you want more explosive power for a bigger bench, incorporate 5 grams of Fitness Labs German Creatine into your post-workout protein shake, consisting of 25-35 grams of Fitness Labs WheyFit or and 30 grams of Fitness Labs High Performance Carbs.
Creatine is the best supplement there is for quick explosive movements like the bench press. Remember to drink your shake slowly to ensure proper absorption and digestion of the protein. You’ll be slapping an extra 25-pound plate on each side in no time.