![time out bench time out bench](https://i.pinimg.com/originals/07/f8/a9/07f8a9ae3f216370c05fb7e7322ff6e0.jpg)
It's good that you're learning to use more than just your chest when you bench press. If you want to completely isolate your chest head over to the pec deck machine to finish up.
![time out bench time out bench](https://i.etsystatic.com/10723957/r/il/216e3c/997491493/il_1140xN.997491493_dan2.jpg)
Hopefully you don't need a pep talk, but here it goes anyway. You have time to workout 45-minutes a day, 4-days a week don't you? Mistake 3. If you still think you need to bench two or three times a week, see mistake #1. For maximum recovery you should only train each body part once per week with an optimal workout split. Remember, there's more to the bench press than just your chest. Let's get you set up on a new split where you can give each muscle involved in the bench press the attention it needs. Be on the look out for warning signs of overtraining such as lack of motivation, trouble sleeping, poor nutrition, and of course lack of progress.
![time out bench time out bench](https://i.pinimg.com/originals/0b/d2/d3/0bd2d325e86bd57ad8968d320b398293.jpg)
I can tell you from personal experience that last time I hit a plateau in my training I took a week off from the gym and came back stronger than the last time worked out. It's human nature, if we don't see the gains we're looking for the common sense solution is to work harder and harder. Less Is Moreīy far the biggest mistake people make is "wanting it" so bad that they overtrain. The truth is most people make the same mistakes, but they can easily be changed to help you start an explosive growth spurt of your own. You just can't develop the same upper body with any other exercise.Īs a personal trainer I have seen hundreds of people strive for a 300-pound bench.
#Time out bench full#
If you could pick just one exercise to acquire a full round chest with some functional power to go with it, you would be wise to go with the bench. You're not only working your pectorals (chest), you are also working your anterior deltoids (front shoulders), triceps brachii, and latissimus dorsi (back). The bench press is a core fundamental exercise for developing upper body strength. However it's not so strange when you think about it. It's true no other exercise is more frequently talked about. In fact for those of you who think the bench press is simply for the ego, you're wrong. So what's the big deal about the bench press anyway? You're not playing sports or trying to compete, why is this legendary exercise so vital to an attention grabbing physique?