How to increase the results in the bench press

 To ensure proper bench press go straight to the bench, put his feet on the floor. Depending on the type of press you can use a narrow, medium or wide grip. The difference here is that, at some distance from each other are hands in the capture of the bar. Remove the bar from the rack, and then lower it to the chest. On the exhale, push the shell up, then slowly lower it down. During an exercise, consciously tense muscles of the chest to get the best effect.

Immediately after benching perform wiring. Remember that the interval between exercises should not be more than one minute. Lie down on the bench, take in each hand dumbbell. After that, raise your arms above your head with a dumbbell. Widely spread them slightly bending at the elbows, and then pinch again. During the exercise with strength strain pectoral muscles - in this case the effect will be maximal.

To increase results in the bench press, you can also use this exercise as a dumbbell bench press on a straight bench. To do this, select the dumbbells so heavy that you could not go with them on their own and you require any assistance with fear. Lie down on the bench and ask you to submit a dumbbell. Lay them on the shoulders, then gently squeeze up during turning regime so that at the beginning of the way they are parallel, and at the peak recovery - made one line.

Important role in the bench press plays such an arm like triceps. For its development recommended the French press, extension arms because of the head and press downwards on the simulator. To perform the French regime lie on the bench, hands pull up, palms up. Take the narrow grip EZ bar, then bend your arms to touch his forehead knuckled hands. After that, straighten your arms.

The second exercise, do the extension arms from behind the head. Take a dumbbell in hand of average weight and pull it up on themselves. Bend your arm at the elbow and slide the brush with a dumbbell behind your head, and then straighten it.

Exercise for the lower bench simulator is recommended for maximum load triceps. Do it for three approaches, reaching a maximum in each set of muscle failure.