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Improving Your Bench Press

Learn the exact blueprint (workout schedule) for upping the 
gain factor in bench pressing. From the beginner, intermediate
to most advanced powerlifter/bodybuilder. 

Covers everything from training, overcoming injuries, genetics, 
plateaus, adversity, cardio, nutrition, etc.

Go to Declare War on Your Bench Press

     Fitness Tips For 10/14/2015

Bench Press Sticking Point Exercises

Almost everyone gets caught with a sticking point when it comes to bench pressing. You hit that wall and become frustrated. Some guys even quit if they can't make headway. However, you don't have to give up. What you need are some exercises to help you get around that sticking point and get on to a bigger bench press. Weighted Dip The number one assistance exercise for the bench press is the weighted dip. Some people perform the dip but not too many do the weighted dip. Old timers are well aware of the power of the weighted dip and its positive impact on the bench press. Add some weighted dip work to your training schedule and pump out the reps with a challenging weight load. Use good form (go deep) and go for it. Perform 3-4 sets of 8-10 repetitions per set. Seated Behind the Head Press The seated press behind the head is preferable will build up your triceps to a great degree. And guess what? When your triceps are stronger, your bench press improves. So utilize this tough exercise to enhance your triceps power. Perform 3-4 sets of 7 reps per set. Rack Work The rack is one place where you can directly address your sticking points. You simple set the pegs in the rack at the point where you get stuck on your bench and you work on this area until you are stronger. In effect you are performing partials to strengthen the weak point. Along with the exercise above, and adding in the rack work, you can pull out of a sticking point and see good progress in your bench press routine. Submit A Fitness Tip If you have a tip you'd like to share e-mail it to us
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Bench Press Sticking Point Exercises

Neither nor the authors of this publication assume any liability for the information contained herein. The Information contained herein reflects only the opinion of the author and is in no way to be considered medical advice. Specific medical advice should be obtained from a licensed health care practitioner. Consult your physician before you begin any nutrition, exercise, or dietary supplement program.

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