Improving your Bench Press Technique.
To increase your Bench Press poundage you do not concentrate on strict isolation, but rather on developing power in the muscles. That means that you must use your entire body to lift the weight. If you are bench pressing correctly your legs should be tired at the end of a bench press workout as well as your pecs.
Position yourself on the bench and try to arch the back as much as possible while keeping the shoulders, head, and butt firmly on the bench.
This position will lessen the distance the bar must travel and will also allow the legs to drive the shoulders into the bench for much greater power.
Your feet should be flat on the floor and pushing firmly down, shoulder width apart. Grab the bar just a bit wider then shoulder width.
Tighten your entire body and squeeze your shoulder blades together behind you.
Then you flex your butt and press your feet harder into the floor.
Get a spotter to help you lift the weight off the rack. You will waste energy and make it harder to get in the right position if you lift the weight off the rack by yourself.
How to Bench Press.
Grip the bar firmly and tuck your chin into your upper chest, when you are ready to lower the bar inhale and expand your chest and belly, this will help you generate more power.
As you lower the bar keep your elbows tucked so that your upper arms are at a 45 degree angles to the sides of your body.
Do not let your upper arms go straight out to the sides because it will place too much strain on your shoulder joints and reduce your power. You cannot bench press if you damage the rotator cuff.
Lower the bar to the point where your chest and abdominals meet. Keep the bar directly over your wrists and elbows. This should take about 4 seconds. As soon as the bar has a slight touch on your body, you need to generate as much thrust and energy as you can, to power the bar back up. Remember to keep pressing down with your feet.
Breathing During the Bench Press
The general practice is to exhale as you push the weight up. This method is best suited to during your warm up sets or if you are a novice with not a lot of previous strenuous activity. However I feel holding the breath when you get to your last set is far more effective as this keeps the tension in your thorax and utilises the core muscles.
During the rest period run over the next lift in your mind visualise and practice the breathing as well as the timing you intend to use in the following bench press lift.
Push the bar up in a straight line. Keep your chest and shoulders tight, keep your elbows tucked, and focus on benching with the triceps. Once you lift the bar off your chest straighten out the arms using the triceps to lock out the rep.
As you lower the bar keep your elbows tucked so that your upper arms are at a 45 degree angles to the sides of your body.
Do not let your upper arms go straight out to the sides because it will place too much strain on your shoulder joints and reduce your power. You cannot bench press if you damage the rotator cuff.
Lower the bar to the point where your chest and abdominals meet. Keep the bar directly over your wrists and elbows. This should take about 4 seconds. As soon as the bar has a slight touch on your body, you need to generate as much thrust and energy as you can, to power the bar back up. Remember to keep pressing down with your feet.
Breathing During the Bench Press
The general practice is to exhale as you push the weight up. This method is best suited to during your warm up sets or if you are a novice with not a lot of previous strenuous activity. However I feel holding the breath when you get to your last set is far more effective as this keeps the tension in your thorax and utilises the core muscles.
During the rest period run over the next lift in your mind visualise and practice the breathing as well as the timing you intend to use in the following bench press lift.
Push the bar up in a straight line. Keep your chest and shoulders tight, keep your elbows tucked, and focus on benching with the triceps. Once you lift the bar off your chest straighten out the arms using the triceps to lock out the rep.
How to Bench Press Super Tip
When you reach your failure point and the bar starts to slow before you can lock out forget about pushing the bar upwards. Think about squeezing your elbows towards each other and toward your chest parallel with floor which will straighten your arms and lock the weight out.
Big Bench Press Mistake
Avoid the Dead Mans Grip
Always get your thumb over the bar! Simple.
This is why...
Big Bench Press Mistake
Avoid the Dead Mans Grip
Always get your thumb over the bar! Simple.
This is why...
How to Bench Press Super Tip 2
Always include The Bench Press, The Barbell Back Squat, Deadlift, Front Press, Pull up and Bent Over Row in most of your routines. These compound exercises build muscle and strength than anything esle.
