Jennifer Pham

Want to Double the Weight You Can Flat Bench? Then STOP Doing Flat Weight Bench! Refer: Best Flat Weight Bench Reviews So you're working in the gym and trying to get your bench up to 6 plates (315lbs) where you can do a few reps without trouble and you get stuck. It doesn't really matter what weight that may be at but no matter what you do at the gym, you can't seem to get past that point. Some days you notice that you are actually going Backwards and having to do less weight. So, what can we do about it? How about you STOP doing flat weight bench? When I say stop, I don't mean all together. What I'm advocating is essentially mixing up your workouts with different exercises, different weights and different ANGLES. You ever watch people at the gym who are doing dumbell press and they will do flat and on a 45 degree incline and that's it? Most of those adjustable benches have a wide range of angles you can set them at. USE THEM ALL! If you were doing dumbell press, start at the lowest setting on the adjustable bench. Most likely it will be a decline position. After you do a tough set, move it up just one notch. Repeat this process until you're almost all the way up to a shoulder press position. Remember to work in your negatives. You also don't have to do the same movement every time you perform a dumbell press. One time you may have your elbows out wide and the next you will keep them in tight. On another set, you will have thumbs in when you press and then you will have your pinkies in when you press. Keep mixing up how you do your lifts. Best Weight Bench Reviews Think about the range of motion that exists in your shoulder. Why don't people use that full range of motion when they exercise? One exercise I do, and it will help to illustrate, is the one handed cable raise. Do this one time while facing the machine, next with your side to the machine and then with your back to the machine. Raise that cable up over your head in front of you and then move it all the way towards your side while it's still up. Drop it a few inches and bring it back to your front. Repeat this over and over until the weight has returned. You are essentially drawing an 'S' back and forth in the air until the weight returns. Do this same technique but bring the weight all the way up in front of you and then bring the weight back down. Move your arm a couple inches over and do it again. Repeat! We are hitting our full range of motion and trying to hit every angle in that shoulder muscle. Follow this same idea with your triceps. Mix up the angles and the exercises. Skull crushers are great but try a set with your arms extended a few degrees behind your head (if this doesn't bother your shoulders). Most will extend the bar straight in front of their chest, which is fine. But when your arms are straight and extended, trying putting your hands back a few inches and then do your set from that starting point. Soreness the next day anyone? Again, we're hitting different angles and exercises to mix it up. See more Best Weight Bench Reviews I'm telling you, if you get into this habit for all your body parts. You will smash through plateaus with all the extra muscle that you've trained (that you were previously ignoring). Next time, we'll talk a bit more on what exactly it takes to trigger muscle growth and strength gains. We all see tons of people at the gym who seem to be getting nowhere and they don't understand why their bodies don't change. Well, YOU will. Visit: Best Weight Bench Reviews As Always, listen to your body. It will tell you if anything is wrong. If you're feeling pain doing a specific motion, then don't do it. You have to tend to that issue and possibly strengthen that area with some light rehab exercises. Have it checked by a doctor if it's severe or chronic pain.
from Best Weight Bench Reviews http://ift.tt/1EY2ciI
via Best Weight Bench Reviews