If there’s one exercise every man should perform, it’s the bench press. The bench press is one of the most effective moves to target your upper body muscles. To help you lift heavier weights and improve your bench press, we’ve put together this list of eight fitness tips for men:
1. Use visualization. Visualization has been used successfully for everything from personal achievement to business success. Because the technique can be applied to virtually any activity, bench pressing is no different. Prior to performing a max attempt, picture yourself doing just that. Really see yourself benching the weight, such that you imagine how it feels, as well. Go through the motion in your head from every movement. Think of yourself in the gym and imagine what it feels like, from sounds to how others look.
2. Take a men’s tri-creatine supplement. Research shows that creatine supplementation can help you significantly increase muscle size and strength. Taking creatine helps increase your muscle’s energy stores for longer, harder workouts, which in turn can help improve your bench press and speed up workout results. MenScience takes things a step further by using a proprietary tri-creatine matrix in our Creatine Workout Results Booster. This mix of three high-quality creatine maximizes muscle strength and size gains. To find out more about this powerful supplement, check out “What is a Creatine Supplement for Men?”
3. Take adequate breaks. In between heavy sets, take breaks. Every successful power lifter knows how important this is. If you don’t give your muscles time to recover between sets, you’ll increase your risk of injury and fatigue a lot faster. Don’t finish one set and power into another one unless you want diminishing returns. Aim for 30-60 seconds of rest between sets for best results.
4. Make sure you’re hydrated. You need to be hydrated if you want to perform at your best. Before lifting, consume a pre-workout supplement for men with nitric oxide activators. This type of men’s workout supplement will not only keep you hydrated, but also improve your energy, focus and alertness for an overall better workout. “The Benefits of a Pre-Workout Supplement for Men” lists other benefits of this great supplement.
5. Don’t neglect surrounding muscles. The bench press is typically associated with chest and arm muscles, but other muscle groups play a big role in this exercise as well, especially your back (lats) muscles. Following a fitness program that includes regular back exercises and other upper body exercises will help you build strength and improve your bench press. For a structured fitness plan, check out MenScience Boot Camp.
6. Vary your exercises and intensity. You should target your chest muscles from all angles so experiment with different positions like incline and decline bench presses. This will help you develop a well-rounded chest and prevent any muscle imbalances. You should also experiment with reps and weight; for one set, you may want to
7. Optimize your recovery. After a workout, your body’s nutrient supply is depleted. To replenish glycogen and other necessary nutrients, you need a post-workout supplement for men. A post-workout supplement with carbs, protein and amino acids can help muscles recover faster and reduce muscle soreness. As a result, you’ll be more than ready for your next workout.
8. Refrain from overtraining. There is absolutely no need to bench press every day. Your body has other muscles besides your chest that need working out. Your body also needs adequate rest to repair and improve itself, something it can’t do if you’re hitting the weights every day. Space out your workouts by at least 24 hours and take a day off each week – you deserve it.
