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The barbell bench press is quite possibly the most popular weight lifting exercise in the world.

Bench press before and after. In my opinion we underestimate. Flat db press 3 x 6 8 incline db press 3 x 6 8 flat or incline flies 3 x 8 12 dips pec deck 3 x 6 8 should i do dips first though it may mean bench pressing less weight. If you struggle to feel your chest working then perform a few very light sets of chest flies right before you bench. The barbell bench press does target your chest which can help you build that musculature you re looking for.

Before diving into bench frequency i think it s important to take a step back and acknowledge how we think about this exercise. The best way to start your push emphasis training days such as bench press day is to prime the stabilizers of the shoulders rotator cuffs and upper back. When do you all think dips should be done i e before or after bench press. Before the bench press do 15 20 intense reps with an empty bar 20 kg.

Make at least 5 6 reps with each intermediate weight. Focus on feeling your chest muscles contract with each rep. After doing this it should be easier to replicate the process and contract your chest muscles at the top of each bench press rep. If your working weight for example is 100 kg first hang 50 kg then 80 kg.

Warm up your muscles and joints well before doing the bench press. The rotator cuff stabilizes the shoulder joint as well as positions the gleno humeral joint for maximal centration so the bigger prime movers can do their jobs more effectively. While it may be a somewhat over hyped compared to full body lifts like squats or power cleans. Try lowering the reps on your bench press sets to the six to eight repetition range for a few weeks.

You ll be pleasantly surprised to see how your body reacts if you haven t tried this before. Or should i do dips later though it means fewer dips. My chest routine is as follows. The bench press is a skill.

These bench press tips will improve your bench pressing power instantly while also allowing you to see consistent and long term strength gains.

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