Tips For Increasing Your Bench Press
- Lie in the supine position on the bench.
- You should have your feet flat on the ground as this will help give you a good solid base to push through.
- Your body should be in a position in which the eyes are below the racked bar.
- The bar should be grasped with a pronated grip, slightly wider then shoulder width apart.
- When you unrack the bar, position the bar over the chest and the elbows should be fully extended
- All the reps will be from this position
Downward movement phase:
- Lower the bar in a controlled downward motion to touch the bar to the chest at the nipple line.
- Keep the wrists stiff and the forearms perpendicular to the floor.
Upward movement phase:
- Push the bar upward until the elbows are fully extended.
- Keep the wrist stiff and the forearms perpendicular to the floor.
- Do not raise your butt you can keep a slight arch in your back as long as the butt remains on the bench, also do not raise the chest to meet the bar.
- Keep a grip on the bar until the bar is racked.
(You use the same form when using dumbbells the only thing different is instead of using one barbell you have to stabilize two separate dumbbells).
- Breathing- Breathing can be the most important part of having a good bench press. It can make or break your bench press. When you are lowering the weight down in the eccentric phase you need to either breath in before you start the rep, and hold your breath or you need to breath in while you are lowering the weight down. Then when you go into the concentric phase raising the weight up you need to exhale it will help you create a stronger base and give you a more stable base to push through.
- Chest Strength- Chest strength is very important in the first phase of the bench press it will be the muscle that will you give you that first push off your chest.
- Tri-cep strength- It may be more important than chest strength. Tri-cep is the main mover in the bench after you get it off your chest your triceps take over and it will push you through the sticking point.
- One final tip to increasing your bench press is work on with it with light weight to make sure you get the form perfect and then you can begin to start working with heavier weight. The bench press is one of those movements that should always be in your upper body workout. It is a compound movement and fires up a ton of muscle fibers during the lift. If you get bored with doing the barbell variation you can always switch it up and go to the dumbbell variation for a training block. If you follow these it will help you get a better bench and help you get more athletic. These tips can help you on any core lifts.