Correct Form To Build Your Chest

Most bodybuilders want a big chest. It make you stand out in a crowd. If You want a large chest then you have to lift heavy. There is a difference between lifting heavy and lifting heavy with strict form. If you do not use strict form then you risk injuring yourself and not being able to work out.

So how do you do the bench press correctly with strict form?

The first thing before you attempt to do a bench press is to make sure your chest, triceps and shoulders are warmed up.

Spend at least ten minutes stretching and doing light repetitions to get the blood flowing into those muscles.

When you have warmed up you are ready to do the bench press.

So how do you do the flat bench press correctly?

This is how.

Lie down a flat bench with your feet flat on the floor. Make sure that you are in a secure position before lifting the weight. This will ensure you do not sustain any injury by being of balance.

Grab the bar with your hands slightly wider than shoulder width. Lift the weight off of the supports. Take a deep breath and slowly lower the bar to the middle of your chest. In this position, pause before driving the weight back up to the start position but do not fully lock out your elbows, this will keep you chest under tension. Keep your elbows back towards your shoulders, do not let them move forward. Keep your upper arms in the same plane as the bar. Doing this will increase the tension on your chest. Take about two seconds to lower the bar to your chest, hold it in this position for about two seconds, getting a good stretch, before driving the weight back to the start position.

Aim for the following repetition range.

1x10 1x8 1x6 1x4

Make sure that the last repetition that you do is the last repetition that you are able to do with that weight. If you could do anymore, then the weight is not heavy enough. You must put all your effort into the workout. When you can perform the required number of repetitions with strict form, then increase the weight by 10 pounds. At the end of the workout you should spend around 10 minutes stretching your muscles to get the blood into the area.

Make sure that you drink plenty of fluids to keep your body hydrated. Within 30 minutes of finishing your workout, make sure that you consume at least 25 grams of high quality protein. Do not work your chest again for about four days.