Increase Your Bench Press and Grow Those Bulging Biceps

Improve your bench press and grow those bulging biceps!

These are 2 common questions that we have gotten lately and there is good news and bad news. The good news is it’s really easy to do both of these things. The bad news is it takes time and patience, two things that seem to be the biggest factors in you fitness goals. Now here are a few training tips that we have used in our training that have both improved our bench press numbers and help Drew grow those delicious biceps.

 

First how to improve your bench –

1. Tempo
2. Power
3. Hypertrophy

 

Let’s break each one down!

 

Tempo – This means how long it actually takes you to complete each rep. By controlling your tempo you can really feel what it means to control the weight and when you control the weight you can greatly improve your strength. There are two main ways to implement tempo. You can do a slow and controlled movement throughout the entire exercise or you can do a slow eccentric motion followed by an explosive contraction.

 

Power – This means moving the weight fast with explosive movements. Using a weight that you can lift relatively easy, focus on pressing the weight with power. This will help you develop a good pattern for the move so when you start adding weight you will have a good base.

 

Hypertrophy – Build some muscle! More muscle means more mass to move heavy things. Simply add some high rep sets into your training, 30 seconds or more per set is a good goal to shoot for this will ensure you’re putting the muscle under enough tension for a period of time that will cause the muscle to grow.

 

How to Grow Your Biceps –

This is basic hypertrophy! You want to focus on Time Under Tension. This means the amount of time that you’re a physically lifting the weight. Shoot for 30 second reps to start and go from there.

In this clip notice how I control the weight during the whole movement. Note I’m not bouncing the weight off of my chest or letting the weight fall. I’m in control the entire time.

In this clip I show you how to control your bicep curls to maximize your muscle growth. Control the movement both up and down and keep your elbows locked making sure not to rock your body back and forth to lift the weight.

Email: drew@undertenfitness.com
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And as always remember – Stay Motivated!

Drew Smith