Written by TEAM MD
01 April 2021

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Dips Add Pounds to Your Bench Press

 

Is your progress in the bench press stalled? Do you find that no matter how hard you train, you don’t seem to make any gains? Try adding dips to your program. Dips build the deltoids, triceps and forearm muscles – all critical for the bench press. The technique: Begin this exercise in the upright support position on the dip or parallel bars – hands on the bars, supporting your weight with arms fully extended. Lower yourself to mid-chest level, then push up to the starting position. This exercise works best when you hang weights from your weight belt to increase the resistance. You will make a big jump in the bench press if you do three to five sets of five to eight reps using as much weight as you can. Avoid unnecessary body sway during the exercise and build up gradually so you don’t injure your elbows.

 

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Can You Feel the Burn? Every bodybuilder should keep a training diary or log. This will enable you to better plan your workouts and become more systematic with your diet and exercise program. Learn to accurately gauge the intensity of your workout. Arnold said, “You must burn to grow.“ But, how do you know when you’re pushing hard enough? Illinois State researchers looked at the perception of effort during weight training and the weight lifted, the muscle electrical activity, and blood lactic acid levels. Muscle electrical activity and lactic acid levels increased the harder people worked. You can learn to accurately and reproducibly gauge the intensity of your workout by how you feel. When you learn this technique, you’ll be able to plan your training program with more precision. (NSCA Exercise Methods Notebook; Med Sci Sports Exerc34: 552-559)

 

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