How To Get Bigger Chest With Bench Press

If you're looking to build a bigger chest, the bench press is one of the best exercises you can do. In this article, we'll go over how to properly perform the bench press, as well as some tips and tricks to help you get the most out of this exercise.

How to Perform the Bench Press

The bench press is a compound exercise that primarily targets the chest, but also works the triceps and shoulders. To perform a bench press:

1. Lie on a flat bench with your feet flat on the floor.
2. Grasp the bar with a grip that is slightly wider than shoulder-width apart.
3. Lower the bar to your chest, keeping your elbows close to your body.
4. Press the bar back up to the starting position, keeping your elbows locked.

To get the most out of the bench press, it's important to use proper form. Keep your back flat against the bench and your feet firmly planted on the ground. Make sure to lower the bar all the way to your chest, but don't bounce it off your chest or arch your back to get the weight up.

Tips for Getting a Bigger Chest with Bench Press

While the bench press is a great exercise for building chest size and strength, there are a few things you can do to get even better results.

Increase the Weight

To see gains in chest size, you need to challenge your muscles. Gradually increase the weight you're lifting over time to keep pushing your muscles to grow.

Vary Your Grip

Changing up your grip can target different parts of your chest. Try using a wider grip for more emphasis on your outer chest, or a closer grip for more emphasis on your triceps.

Do More Sets and Reps

Aim to do three to four sets of eight to twelve reps per workout. This will help you build muscle size and strength.

Use Proper Form

Using proper form is key to getting the most out of the bench press. Keep your elbows close to your body and lower the bar all the way to your chest.

Pros and Cons of Bench Press

Pros

• Builds chest size and strength
• Targets multiple muscle groups
• Can be done with minimal equipment

Cons

• Can cause shoulder and wrist injuries if done improperly
• May not be suitable for people with certain health conditions
• Can be difficult to perform without a spotter

Frequently Asked Questions

What if I can't lift the bar?

If you can't lift the bar, start with dumbbell chest presses until you build up enough strength to lift the bar.

How often should I do bench press?

Aim to do bench press two to three times a week, with at least one day of rest in between each workout.

Can I do bench press at home?

Yes, you can do bench press at home with a bench and weights.

By following these tips and using proper form, you can get a bigger chest with bench press. Remember to challenge yourself and gradually increase the weight you're lifting to keep pushing your muscles to grow.