If you didn’t know that every Monday is National Bench Day, you would figure it out pretty quickly when you stepped into any gym across the country, at the beginning of each week. The majority of lifters are typically immersed in endless sets of every bench press variation you could imagine. While it is true that it is a great exercise, the bench press isn’t the best choice for many lifters and, unfortunately, the majority doesn’t know how to actually perform it correctly.
Now anyone who’s knows anything about lifting weights and body strength knows that that this is absolutely not true. However, as far as upper body exercises are concerned it’s probably the best exercise to measure upper body strength.
So I’m going to give you my top 10 tips for increasing your bench press. I have hit bench press plateaus before, and I can tell you from personal experience that not being able to up your bench press for a matter of months is extremely frustrating. But using these tips below has always got me through the plateau to add those extra pounds.
The great thing about incorporating the bench press into your workouts is that you will develop upper body strength, power, and massive amounts of muscle on your chest and triceps. But, with most good things, if you do them too much or the wrong way, the outcome that you are hoping for, will not be what you get.
You must first realize that the bench press requires the entire body to work together. Even though the focus is on the upper body, to get better at benching, you’ll need to learn how to ‘turn on’ your hips and legs. This means, if you bench with your feet up, you need to stop this immediately. This will not only make the lift unstable, but you’ll be leaving weights on the rack. Using your legs correctly when you bench will allow you to create more tension from your feet to your shoulders, which is essential for more stability and strength. This will allow you to push bigger weights and smash through any training plateaus.
You’ll be surprised how many experienced weight lifters are not using the correct technique. The bench press sounds like a simple exercise, but bad technique habits can develop and hold you back. Some common bad techniques are wrong hand position on the bar, not keep your body still throughout the set, feet off the floor, lowering the bar to the wrong position on the chest and wrong grip.