If you are like
most guys who go to the gym, you want to increase your bench press weight. I
used to find bench pressing a frustrating exercise, because I was not naturally
good at it. My lower back muscles were stronger than my pectorals, so I could
deadlift respectable amounts, but could not manage much from a horizontal
feeling annoyed seeing guys the same size as me, who were less dedicated to
training, bench pressing more weight than I could handle.
All gym goers
like to boast about how much they can bench, so it was embarrassing having to
avoid the question when people inquired about my physical prowess. This
inspired me to research different methods for improving my bench press.
Following a lot of trial and error, I eventually developed three methods, which
are outlined below. These methods have got me lifting more weight than I ever
thought possible. Better still, they could do the same for you if you put them
Even if you are
an experienced gym goer, chances are you are making
when performing the bench press. I have been working out since my late teens,
yet occasionally I still fall into bad habits, which hamper my progress.
Typically, this is because I am distracted by other thoughts, or I am just
Some people make
mistakes because they are too busy showing off (see below). Notwithstanding,
try implementing these three strategies to hone your technique. Then, you
should find it easier to bench press more weight:
• Grip the bar tightly -- Try to grasp the bar in a vice like hold. Squeeze
it as firmly as possible -- just like you were attempting to pulverize it.
Doing this will incorporate your tricep strength into the lift, which assists
your pectoral muscles.
• Keep the movement perpendicular -- Make sure you lift the bar straight
up, at a ninety degree angle to your body. Avoid angling it towards your
stomach or head, and position it over your elbows. You should aim for an
up/down movement, similar to the way elevators travel in a straight line.
• Tuck your elbows in -- Don't forget to keep your elbows tightly tucked
in. This will facilitate your efforts to press the bar straight upwards. Also,
it brings your back muscles more into the movement.
At first, you
should focus on getting the action right, even if it means reducing the weight
you lift. Trying to lift too much weight too soon will force you to use brute
strength, which compromises your technique. Don't worry about impressing other
people in the gym. Put your ego away, get the basics right initially, then the
results will follow.
To cut a long
story short, to lift large amounts of weight you require muscle tissue and
energy. Human beings acquire energy and muscle tissue from food. Make sure you
consume the right quantities of carbohydrates, fat and protein relative to your
weight. This will increase your general strength and improve your performance
in the gym -- including on the bench press.
Eating the right
food is vital to get the maximum benefit from the time you spend in the gym.
There's no point in putting in all that work, if you don't give your body the
right fuel to function at its' optimum level.
Effective Breathing Techniques
When performing a
lift, you should breathe in through your nose and out through your mouth. If
you breathe correctly when lifting, you are more likely to be able to increase
the weight you can bench. When you bring the bar down to your chest, inhale
through your nose, then exhale through your mouth as you push the bar upwards.
Doing this will
allow you to maintain a steady pace while bench pressing, and you will find
that you can progressively add more weight to the bar over time.
One piece of
advice -- When rehearsing your breathing, commence with lighter weights until
you become accustomed to it. When trying this technique, some people fail to
breathe at the correct time and suffer dizziness.
people have been known to pass out as well, if they suffer from raised blood
pressure. Nonetheless, anything worth doing requires a bit of persistence, so take
your time and get comfortable with the whole procedure, before stepping things
up a notch.
techniques described above have allowed me to increase the amount I can bench
press considerably. I appreciate that using a customized bench press workout is
another excellent way to make progress with this exercise.
techniques a try for a month or so, and record your results. I think you will
be pleasantly surprised by how much stronger you become.