Tag Archives: bench press

How to get Bigger and Stronger Chest Muscles

From an appearance viewpoint, a well built man without a muscular chest is like a lion without his mane and strength-wise, having big and strong chest muscles will give you a lot of pushing power so it’s quite useful. If something ever falls onto you while you’re lying down, you will quickly realize how useful it is to have a strong chest so don’t neglect it.


Bench Press

One of the best ways to build a strong muscular chest is to perform the bench press on a regular basis. Just make sure the bar is parallel to your chest when you lift because if it’s parallel to your shoulders the strain on your chest would be reduced and thrown onto the shoulder, and you don’t want that if your aim is strengthening the chest.

bench press

In my opinion the bench press is the best exercise for building chest strength and many other powerlifters will tell you the same. The problem is that people who hate going to gyms and don’t have the money or space at home to buy one cannot perform it. And even if you buy one you would not be able to perform the exercise at its best without a partner, so yes it can be problematic, which is why I recommend this exercise:

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“I am Strong but have a Weak Bench Press”

Don’t worry, you’re not the only one. There are plenty of strong people, including famous strongmen like Jouko Ahola ( he said it himself in his documentary), who have a weak bench press.

The reason you have a weak bench press is because the chest muscles (the most important muscles for the bench press) are not used as much in everyday life and in most strongman and powerlifting training exercises such as the deadlift and the squat, as much as other muscles such as the arm, leg & back muscles. So unless you frequently perform the bench press or do push-ups it’s only natural for you to have a weak bench press. Of course, there are people who are endowed with stronger chest muscles and are naturally better at bench pressing but even if you were to analyze such people you would be hard pressed to find someone who can lift more than 100kgs/220lbs without any previous chest training.

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How to Bench Press Correctly

The bench press is the best exercise for the chest muscles. By doing it you should increase the size and power of your chest in a short amount of time. It is important to be in proper form while lifting it though. The bench press looks easy to perform but you can’t imagine how many beginners do it wrong. Watch this video to learn how to lift the barbell correctly:

It’s best to start with low weight which you can lift easily until you learn the correct form. Afterwards you can go for heavier lifts.