Bench Press Professional Trainers Tips

Bench Press 

Program

The bench press is probably the most discussed exercise in the world. It’s the move almost every man who visits the gym does and one of the most commonly accepted standards for strength. It’s also frequently derided by people who claim that squatting and dead lifting are more important, or that it is slightly non functional. A big bench, however, is a great way to develop upperbody strength and build up your chest. If your bench isn’t as impressive as your other lifts, it’s time to take action.

he programme you’re going to use to push up your bench is called Smolov Jr and is a scaled down version of the one invented by elite Russian coach Sergey Smolov. While the full blown alternative takes three months, the ‘junior’ edition takes just three weeks and can be done alongside your regular gym routine.

How Bench-press works You’ll be benching four times a week, starting with weights well within your ability. In the second and third weeks, you’ll increase the weights in a strategy known as ‘o verreaching’. After a rest, you should be able to add as much as 10kg to your previous best. Getting started First, you need to find your one rep max. The easiest way to do this is to plug your best efforts into an online calculator at strstd.com

converts your ten rep max. If in doubt, go low. If you start with weights you can barely manage, you’ll stall in weeks two and three

Please Warm up Your Body for Doing the Bench Press How to Warm up Body for Bench press.

1. Setup up: Keep your back flat on the bench throughout the move,’ says personal trainer Sean  cPhillips from Supreme Training (supremetraining.co.uk). ‘Make sure your hands aren't too far apart  your forearms should be vertical during the push. Squeeze your lats to create a stable platform.
2. Foot Position: Keep your feet planted on the floor, says McPhillips. ‘Don’t lift your legs, because this decreases stability and power output.’ Experiment with your foot position to see what works  some big bencher sbtuck them underneath their hips,bothers spread them wide.
3. Grip: Squeeze the bar as hard as you can before you take it out of the rack. This prompts an effect known as ‘irradiation’, which activates the surrounding muscles and lets you move more weight. 
4. Pause: Lower the weight under control,’ says McPhillips. ‘Don’t bounce it  as well as making your reps pointless, it can damage your sternum.’ In the first rep of each set, pause for a second with the bar on your chest before the push.
5. Push: Instead of focusing on the bar, focus on a spot on the ceiling – this will help to ensure you’re pushing in a straight line and using the same range of motion each time

Bench-press is most important Exercise in building a New Body

Nicole Wilkins Profile Info Championships Diet Plan

Nicole Wilkins

 Nicole Wilkins is Professional Bodybuilder Who won many Pro-Championships and Be the Best of all Professional Bodybuilders. Here are the championships lists of Nicole Wilkins.
She is one of the Best Body Builders who won the many numbers of professional championships

Nicole Wilkins Profile

Here is Training program of Nicole Wilkins Fitness Model how she does the exercise and fitness program to stay fit. Here is also the Exercise plan of Nicole Wilkins and how she take food supplements and Fat Burners Whey Proteins 

Before using Whey proteins or ISO Proteins or any other Protein Supplements consult Your Fitness Trainer to consult how to use these kind of Supplements.

Nicole Wilkins Diet Plan

Building A Brand New Body Workout

The bad news is that building a better body doesn’t happen overnight. The good news is that a well-structured training programme can get you the body you have always wanted quickly – in just 12 weeks, in fact. But it requires a workout regime that constantly tests your muscles so they have the consistent stimulus they need to continue growing bigger and stronger, while your body burns up excess fat stores as fuel. The result is a bigger, stronger and leaner physique. This 12 week training programme starts with a four-week strength-building phase, set out here, with heavy weights and low reps to fire up your muscles and central nervous system. The strength phase comes first because it is important that you build a solid base and prepare your muscles and central nervous system for the intensive muscle-building phase, available in the March issue of this magazine. Then the third and final fat-burning phase – in the April issue – will put the finishing touches to your brand new body.
During These exercises you can add Whey Protein Supplements to Your Diet and get the perfect body

HOW TO DO THIS MONTH’S WORKOUTS
After a thorough warm-up, complete all the sets of exercise 1 – sticking to the reps, rest and tempos detailed then move on to exercise 2 and so on. Use a weight for each move that allows you to complete all reps but no more. The four figures for the tempo guide refer to time in seconds taken to lower, pause, lift and pause again. An X means the phase is to be done explosively.

Body Building Workout

body building workout

body building workout

Tune in to Professional Training with Music

For Bodybuilding, Gym training and Exercise for daily routine.Whether you’re running, Spinning or lifting weights, listening to the right music will help you go harder, faster and feel great

Music and Fitness

Need a little extra motivation to stick to your new-year fitness resolutions? One of the best ways to resist the sofa’s siren call is to soundtrack your workout. Researchers from Brunel University found listening to music distracts your brain from effort and  pain enough to enhance performance by up to 15 per cent. And the best music to use? Whatever floats your boat. From indie to hip-hop, opera to grime, if it gets you in the zone, that’s the one to use. Experts at Gym box fitness say dance music is by far the most motivating genre,  however, and anyone who’s danced till dawn thanks to a DJ who knows just what the crowd wants, will agree???


Dance music’s just right, says Sam Divine, DJ for global house label Defected and fitness mix expert. First, there are stripped-back intros which focus your mind on the work out to come.Then, the bass line will kick in, linking  out the music and driving you on.Then there’s a cycle of build ups and drops, which help create excitement and natural intervals and push you that bit further. NLP master practitioner Sarah Bennett (canarycoaching.com) agrees. Music is a really powerful way to create an anchor to a positive experience, she says.‘I use it all  the time to help people get in the right frame of mind for a big event such as a race, performance or job interview. We have strong emotional connections to music.'

"There’s nothing more motivating than a fast "

which we can use in our favor. That’s why during the Olympics we saw athletes such as Michael Phelps and Victoria Pend let on donning their head phones to help them focus before competing. It anchors them with positive thoughts and blocks out distraction and negativity,’ says Bennett.

More Fitness Tips

Professional Tips From Stephen kirlew
Professional Tips From  Polly Foster

Amazing Abs with Plank Exercise

You have probably heard it before, but we’ll say it again–the plank is one of the best abdominal exercises ever. It’ll help flatten your abs, improve your posture and work your core, which helps stabilise your body and prevent injury.It also works your arms, shoulders and upper back. Keep challenging your self and stay motivated with some of our favourite variations.Enjoy!!

Best Plank Position 

Classic Plank

TIME:60SECONDS
BENEFITS: Helps build a strong core, while improving your posture and working your arms,
shoulders and back.
HOW TO DO IT:
● Starting at the top of a push-up position,bend your elbows and lower your self down until you can shift your weight from your hands to your forearms– your body should form a straight line,as above.
● Brace your abs(imagine someone’s about to punch you in the stomach), squeeze your glutes and hold.



 SIDE PLANK

Side Plank

TIME: 30 seconds each side
BENEFITS: Challenges your core from a different
angle while working your obliques and shoulders.

● Lie on your right side with your legs and feet stacked.

● Shift your weight on to your right fore arm. Open your chest and place your left hand on your hip.

● Lift your right foot and place it on top of your left leg, keeping your right elbow and shoulder in a straight line.

● With each breath,contract your abs a little bit harder.



Spider (WO) Man PLANK
REPS: 10 (5 each side)

Spider Plank

BENEFITS: Works your deep core muscles and obliques
(at the sides of your waist
to cinch you in).
● Start in the top of a press-up position with your core braced and your body in a straight line from your head to your ankles (a).
● Lift your left foot off the floor and slowly bring your knee in towards your left elbow, as close as you can (b).
● Pause, then place your foot back on the floor where it started.
● Repeat with your right leg(c)



UP , DOWN PLANK
REPS: 10 each arm
BENEFITS: Tests your co-ordination and core

Up Down Plank

stability as you work extra
hard to keep your body in a
straight line during the move.
● Start in a press-up position with your arms and legs straight and your hands under your shoulders(a).

● Draw your navel toward your spine to engage your core and avoid straining your lower back.

● Keeping your torso parallel to the floor, lower your right fore arm to the mat (b), then the left (c), so you’re in an elbow plank.

● Next,step your right hand back on to the mat (d), then the left, pushing your self back up to start position (e).

● Try to avoid swaying your torso from side to side through out this move





You can do the plank any time, anywhere! Try it next to your bed when you wake up or during the ad breaks in your favourite TV show