Find your NICHE Market

Everyone knows to build muscle mass one of the best exercises for the upper body is the bench press. One of the first questions you are likely to be asked by another bodybuilder is ‘how much can you bench press?’.

Whilst it may not be the best measure of overall strength it does have a certain macho feel to it and a big bench press is certainly very impressive. So lets cut to the chase and find out how we can get a bigger bench press:

Grow your triceps. Your triceps are a crucial muscle in performing the bench press and make up two thirds of the muscle mass on your arm. It may well be that under-developed triceps are restricting your bench press progress. The best exercises to build muscle mass on your triceps are using barbells and dumbells: close grip bench-presses and skull crushers. Isolation exercises like tricep press-downs are less effective. They should definitely help notch up your bench press.

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Building strong shoulders and chest is more than a simple bench press on an Olympic flat weight bench. Knowing the physical structure of the shoulder is vital building strong defined shoulders. A well-defined arm shows a strong biceps brachii belly that rises and attaches to the pectoralis major and the deltoid above it.

These well-sculpted muscles must be matched by the full anterior area of the deltoid that stretches along the edge of the clavicular head of the upper pecs (pectoralis major). In addition to providing an attractive shape to your shoulders, defining these muscles also builds performance.

Strong, defined shoulders are a must for any athlete whose sport includes much shoulder movement (all of them?). An perfect exercise to strengthen these muscles is the front dumbbell raise. This exercise utilizes an Olympic flat bench and dumbbells.

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I recommend a person to take a huge step back and look at the big picture. They need to have a clear understanding of what kind of strength training program, or cardiovascular program to follow.

The fact is most people who buy a weight bench never use it. If these individuals would have taken a step back and had followed what I suggest in this article, I would be willing to bet they would actively use their weight bench to benefit muscle building, and fitness.

The first thing you should do, before even setting foot into a weight lifting equipment store, is understand your fitness goals. What are your main objectives? Lose weight, gain weight, improve aerobic capacity, or increase strength? You must have a clear understanding of exactly what you desire to accomplish.

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