The Bench Press is one of the optimum workouts to build your chest, bar none. What is more, you can lift extra poundage for every workout than with other isolation exercises-therefore you’ll build strength and volume with this exercise.

This article believes that you are familiar with the nuts and bolts of how to bench…

But to get the best results, aka to build a massive chest you can rest your beer can on, you need to know these 9 tips

Tip #1: Plant Your Feet And Puff Out Your Chest

Lie down on the bench and plant your feet like you mean it. Then force your chest out to the max. To achieve this you want to grab the uprights of the bench as you’re laying down and perform a pullover of sorts so there is an arch in your lower back.

Force your shoulder blades simultaneously as hard as you can. Think you’re pinching a quarter together with them. And at the same time force your shoulder down in the direction of your feet.

Tip #2: Hold Your Breath and Brace Yourself For Tension

Inhale deeply and get ready like you’re about to take a punch to the stomach. This gives surety that you’re keeping your whole body strong and forcing your muscles to have utmost pressure. Furthermore, the intraabdominal pressure will give you additional strength and protect your back. Moreover, it’s worthless to try to breath when there’s a loaded barbell lying on your chest.

Great Tip #3: Drag the Bar Down With Your Lats

Contract your pecs hard in the beginning of the movement and concentrate on dragging the bar down to your sternum with your LATS. This will make sure you’re keeping your shoulder blades together and making your pecs perform nearly all of the work.

Great Tip #4: Try To Touch The Bar With Your Chest

Keep puffing your chest out and imagine you are trying to touch the bar, meet it halfway with your chest as you’re pulling it down with your lats. Continue pulling down until the bar touches your chest. Pause for a moment in this position

Great Tip #5: Don’t Rest, Stay Tight and Gear Up

Sustain the tension in your body, stay tight, and prepare yourself to push. What you do is force the bar off your chest, trying to to move it as fast as you can while maintaining full-body tension for supreme strength. Push the bar like you’re doing a decline press down towards your feet to protect your shoulders. Imagine you are pushing yourself away from the bar, you’ll know you’re doing it properly when you sense that your upper back is tight.

Great Tip #6: Make Use Of Extreme Tension Methods At Your Sticking Point

When the rep gets hard and you’re hitting your sticking point, here’s what you do:

1. Grab the bar as hard as you can

2. Flex your Abs and glutes and grun simultaneously

3. Think you’re sending strength from your core, your gut into your arms

And POUND it, keep pushing away from the bar, keeping extreme pressure.

Great Tip #7: Prior To Your Next Rep, Double-check Your Form

Before you go for your next rep, recheck to make sure:

* Your feet are still fixed

* Your shoulder blades are still pressed together

* Take a breath and then hold it another time to get your intra-abdominal pressure up once again…

If you miss some of these things, re-reack the bar and get yourself into suitable position once again before your next rep. Proper shape is more important than doing all your reps at the same time.

There you have it, those were the 7 tips to ensure you build a monstrous chest with the Bench Press. Apply them now and witness your chest grow!