But what if you ask him to demonstrate how strong he is? Will he grab a dumbbell to exercise his triceps? No way! When it comes to force, a bodybuilder will chose for sure to perform a barbell bench press. No other exercise in bodybuilding will create a better visual effect than barbell bench pressing. Although simple in execution, barbell bench pressing is an exercise that generates an inhuman strength. When it comes to bodybuilding, this exercise will make the difference between men and boys. No other exercise will improve chest better. Nowadays, in the world of bodybuilders, barbell bench pressing is the same thing with chest developing.

A very important aspect in your bodybuilding training is your mental training. The truth is that however large he may be, a bodybuilder is never satisfied with the weight he lifts. If you are practicing this sport for some years now, you might already know how difficult it is to add 15 or even 5 kilograms to a barbell bench pressing. You sweat; you struggle in every move to become stronger and stronger. This article has been written for you. Even though you think that you tried everything to become stronger, we will give you some important suggestions. Dedicate a few minutes of your time to reading this article. Maybe it will help you add 25 kilos to a barbell bench press in less than 8 weeks. 

Step 1 (Everything is in how you move)

First of all you need to have a well made plan. Barbell bench press not only requires your chest, but also your deltoids and triceps. For improving your overall training and performances in bench pressing, you need to focus on all of these muscles and on your training techniques. The initial move is to push the weight with the biggest speed you can up. Than lower the weight controlling it. If you don't control it you might end up with it on your chest.

The fast lifting moves are called explosive moves. These moves will send you the necessary nervous impulses to stimulate as many muscle fibers as possible. You will have to improve your triceps and your shoulders where the same principles of explosive training are applied. Push with maximum force towards the positive direction of your move, and oppose increasing resistance once you lower the bar towards you. Make a program for your barbell bench pressing. You've learned how to exercise every repetition to increase the number of muscular fibers engaged in lifting. Your exercise plan must be after maintaining the force of your muscle groups indirectly involve in bench pressing (deltoids and triceps). You will train your chest during the exercise.

This program requires 4 weekly sessions. Performed correctly you will notice the increasing amount of weights on your bar. In each of your trainings include some stretching moves for a better flexibility of your muscles. Once warmed up, lie on the bench press and make a series of 25 repetitions with the empty bar. Then make some intermediate series increasing the weight till the fourth series when you will reach the maximum weight you can lift. After reaching that try to make at least 4 repetitions and 10 series. On the second day of your training make some stretching and warm up as usual, but instead of lying on the bench, grab a bar and prepare for some horizontal lifting. 10 series of 4 will make your muscles ask for mercy. But remember that if it would be so easy everyone would be strong.

After this exercise make 5 series of 5 at some other weight machines for shoulders, triceps or legs. This is a sort of active break before going down to the bench. This will maintain your tonus. Once you are done with these exercises head to the bench press. Make a series that will permit 5 repetitions almost till exhaustion. Add 3 kilos and try 3 repetitions. The last set should be the one allowing you to make only one repetition if you increase the weight constantly. And this is the way a chest week should look. Alternate exercises and you will become strong with will and effort.

Remember: you have to stimulate your muscles, not to annihilate them. Increasing strength at the gym depends on the way you treat your muscles and how you recover from last training. You can take a day off between these kinds of exercises.

Step 2

EAT ENOUGH for your weight and for the weight you want to gain. If you eat well and have a good training you can't worry about getting fat. You will burn these fats. Anyway, if you want to prevent fat deposits from appearing you will have to adapt to a good diet. Also a good protein diet will make your muscles evolve more quickly. Watch over the amount of proteins and carbohydrates you eat everyday. Make sure you eat 2-3 g of protein per kg of body mass. Also make sure you eat 2-3 g of carbohydrates per kg of body mass. This way you will have a proper nutrition. If you don't reach the right quantity of proteins add supplements to your diet. These supplements contain the exact amount of extra protein you need to add to your meals. A protein shake will add up to 30 g of protein to every meal.

Conclusions: you have to learn the best way to lift. Without a correct lifting you won't be able to do anything. You have to allow enough time to recover. Provide your body with 6 meals/ day. Make sure your protein/carbs intake is right. Make sure your proteins are best quality. In your training you have to attack the weights with determination and will, to consider yourself a warrior in the gym. Give your best. You will succeed!