The bench press has long been the hallmark of bodybuilders everywhere.  Whether you’re a novice or seasoned vet, everyone wants to improve their bench.

I’ve seen my bench skyrocket in only a few months and I thought it would be a good idea to share with you guys some tips that I’ve used a long the way.

Of course, the BEST way to improve your bench in the long run is by getting a good weight training program.

But I’ve included some things you can incorporate into your workout this week to see some immediate results.

#1 Push to failure on the last set

This ensures that you use every muscle fiber possible.  Your muscles Won’t grow as fast as possible if you leave untapped reserves.  Make sure you get a spotter for this set and don’t let your ego get you in trouble.

#2 Don’t Beat a Dead Horse – Over training

I see so many guys over training and it makes me cringe.  “Today is chest day” so they do 5 exercises on their chest or train for an hour.  This is insane…don’t beat a dead horse!  One or two exercises at the MOST are sufficient if you max out on the last set.  You’re doing more harm than good if you keep working on them by allowing less time for recovery.

#3 Turn Up The Heat – Intensity

Now, you have to be careful with this one because this is perhaps one of the the most misunderstood bodybuilding tips of all.  If you don’t allow full recovery between workouts, you’ll plateau faster than an airliner reaches cruising altitude.  Once you’ve allowed full recovery, you should either: add more weight, decrease the time between sets, or do more reps with the same weight.  DO NOT try a combination of them…just do one of the 3 to increase the intensity.

#4 You Get Out What You Put In – Nutrition

Everyone knows you have to eat the right stuff and that doesn’t mean just a protein shake will do it.  Get a good guide on bodybuilding nutrition and change your diet from burgers and pizza to chicken and lean meats – proteins are essential, but not the only thing you need.

#5 You Do It Like This – Correct Form

There’s all kinds of grips, tempos, positions…but whatever you choose, make sure it’s right for you goals.  Also watch a good video or two on how to do it correctly before you throw your back out!  For instance a 3:1:1 (3 secs down, 1 sec pause, 1 sec press) tempo for 10 reps will allow you build more mass.

Conclusion

If you properly incorporate these bodybuilding tips in your workout starting this week, you’ll see a change almost immediately.  Before you know it, you’ll push your bench press further than you’ve ever imagined.

Get more tips for improving your lifts right away by checking out my weight training programs review page.  Inside, you’ll find the info you’re looking for on how to get jacked faster than you ever thought possible.