Tips on Increasing Your Bench Today!!!

[neelb_24]

This thread is dedicated to those who are struggling with their bench press.

The bench press is singlehandedly the best excercise one might use to strengthen the upper body. Also, it is one of the most popular. I mean, who doesn't want bragging rights to a really strong bench? Not only does it target the chest, but it also works the shoulders, triceps, and can even hit the back (if done properly).

As with any other exercise, proper form is needed. When you lift you can't be all over the place. Keep the bar steady and lift/lower it smoothly. Do not swing it to where it could be in danger of falling on your neck or head. Keep it above your chest, that is where all of the power comes from. Also, when lowering the bar, try to touch the bar about where your nipples are located. This will help you control the bar better. However, when you lower the bar and touch your chest (yes, go down all the way because the lower you go the more your pecs are worked), do not push the bar off your chest. Simply just touch and go.

The grip on the bar also plays a role in your bench. The best grip that works for is one that is slightly wider than shoulder level. Imagine yourself in the pushup stance, now widen that a couple of more inches and that should be the perfect width for you to grip the bar. If you are used to a closer or wider grip, you may have to adjust yourself. This is because the wider the grip the more your chest is worked and the harder it is to continue with higher weights. Therefore, too wide of a grip can be good but will not increase your overall bench. Consequently, too close of a grip does the same thing. The closer the grip, the more the triceps are worked and the less the stress on the pecs is emphasized. Finally, please do not be a retard and hold the bar with your thumbs to the side. WRAP YOUR THUMBS AROUND THE BAR.

Furthermore, proper techinique is needed to increase your bench press. When lifting do not put your feet on the bench or take them off of the ground. If you are not used to this then try to ease yourself into it. Keeping your feet flat on the floor is important because if keeps you better balanced and you can also generate a little bit of power from your heels. Next, keep your bottom firmly planted to the bench. Moving your ass while benching can throw you off balance because it throws off your center of gravity. Some argue that keeping your lower back arched is good/bad for you. Regarding your lower back, do what you are comfortable with; as long as your bottom does not move from your bench. Finally, press your shoulder blades inward. You may be asking yourself why do this? Well, simply put, when you press your shoulder blades inward, your ribcage sticks out further. This means, less space for the bar to be lowered and raised. This also helps target the lats.

Just doing bench press will not increase your max sad to say. Since the bench press works other muscle groups besides just the pecs, these too must be strengthened to make gains. Focus on strengthening your triceps greatly. Also, make sure your rotorcuffs (shoulders) are strong. Work your lats frequently too. Working these three muscles along with other chest excercises will strengthen your bench.

Finally, the ultimate secret to increasing your bench is proper nutrition and rest. Make sure you are eating enough. Benchpress can take alot of energy out of you and your body can't afford to run on empty. Also, do not overtrain your chest. Try to limit bench press to a maximum two times a week. Training too often will not allow the body enough time to rebuild and re-energize. Keepings reps controlled is also important. 6-8 should be the max number of reps performed while benching if you are looking to increase your strength. Anymore might put you in danger of overtraining and any less may undertrain your chest.