Archives for How to increase bench


January 2018: New Year, New You, New Fitness Routine.

Post by: Margherita Di Bari – IFBB Fitness Pro

I think it’s great so many people choose to start their year strong with the commitment to their health and fitness. After all, consistently training improves not only your physical body, but your entire mindset and quality of life. If you’re looking to upgrade, find an avenue of fitness that works for you and go with it!

January is a perfect time to test the waters – different classes, methods, different gyms – with all the new year trials and specials going on, it’s the perfect opportunity to find what works for you.

When it comes to making the decision, I find there is one important factor that tends to get overlooked in the beginning, but makes all the difference in the end:

Make sure your gym has as much heart as you do.

This realization hit me hard when I was training for my Canadian Nationals fitness competition in 2016, just before I won my IFBB Pro Card.

Training out of Torque Barbell Club, I was on the stair master for my 3rd cardio session of the day; wrapping up a 2 hour workout and finishing my training for my fitness routine choreography. Needless to say, it was one of those times I climbed up on the stairs and thought to myself, “how the hell am I going to finish this”? Read More

Training Log: Dan Petkovsek

This is the second post in my training cycle for USPA Nationals on July 8th.

First off – I know I said I would post each week, but to be honest – the past few weeks have been very busy, and unfortunately, this fell by the wayside – so I apologize.

A post shared by Dan Petkovsek (@danpetkovsekpl) on

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I’ve had some questions about percentages and other things on this program for people who are running it on their own. Read More

3 Tips to Increase Your Bench

A friend asked me the other day how to increase his bench, “I hit a plateau on bench, what do I change?” Here’s 3 tips to increase your bench press.

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1. Overload – Use bands, chains, lockouts, and floor presses to use heavier weight than you normally use. Your body will adapt to the stress you put on it. Make sure you have a good spotter, and explain what you’re trying to do.

2. Check your form. Your feet should be planted firmly on the floor, your traps should be tucked tight, and your butt should be lightly touching the bench. Use leg drive and push through your HEELS to initiate the press. If your back starts to cramp up, your form is good. Seriously.

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Think Jay Cutler only eats when he’s hungry? Think again.

3. EAT – You need to eat more. For the next 2 weeks double your portion sizes, add an extra meal, drink a weight gainer shake. Eat on a schedule. Whatever you need to do to gain weight. Remember that a huge part of training comes from what you do in the kitchen.

If you have any more questions, comment below or make a post on our Facebook page