4 Solid Tips That Will Help You Boost Your Bench Press

Strength
By - Daman Singh(SIKHSPACK)
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When I started lifting for the first time back in 2010, the most common question people
asked each other (apart from how to boost TESTOSTERONE) was,” how much do you
bench”? Fast forward 7 years, things haven't changed much. Maybe the question has
taken a cool avatar in the form of “HOW MUCH YA BENCH”? The good old bench
press pretty much explains your Upper Body strength (pushing strength). While it's not
„everything' for chest development, it still plays a huge role. Nobody will ever ask you
“how much you barbell curl/Lat-pull down or cable fly” unless they are real idiots. So
please stop being a BEAST in such exercises and enter the real world. Here's how you
can boost your bench.

1. Do It More Frequently

A smart man once said, “If you want to be better at something, do it more
often”. It makes sense but more frequent here doesn't mean hitting the
bench every time you go to the gym. Frequency will vary depending upon
your training experience and recovery abilities. I will say one time a week is
very low. Most people will be better off doing it 2 times a week. Start doing
this and you will notice a major difference in your pushing abilities. Spread
it in 2 -3 sessions per week. That means if you hit the bench press on
Monday, do it again on Wednesday/Thursday and Saturday (if three times
a week .

2. Stop Cheating
To look impressive, bros put 1.5 to 2X the weight they can actually handle.
As a result, they end up doing either half reps or their spotter standing
behind them does the majority of the work. This is what I am talking about.
Not only can this lead to injury but also you are never actually contracting
your muscles enough. Each time you are simply feeding your ego of
copying someone who has spent years under the bar. Unless you have any
shoulder issues you should be doing full reps always.

https://www.youtube.com/watch?v=chijiXpS72o

3. Use Leg Drive

When you want to move maximum weights, you need to take help from
your legs as well. How do you do that? By placing your feet firmly on the
floor directly below your knees, make sure your whole foot is touching the
ground. This not only provides you a stable base to push from but also
helps transfer force from the ground. This creates a kinetic chain.

4. Warm up effectively
As a lifter advances in his ability to press more weight, he realizes the
importance of an effective warm up before a big lift or a heavy set. Most
people just hop on to a treadmill or cross trainer as their common warm-up
ritual but this is not optimal, especially when you are working on upper
body movements. Although having some blood flowing in your legs isn`t a
bad thing but you are better off warming up those major muscles which will
primarily be used in your bench press which includes:-Pecs, Front
Shoulders and Triceps. There are many ways to do it. Here try these-
• Doing isolation movements of all these muscles for a set or two.
• You can simply do 1-2 sets of bodyweight push ups
• Start warming up on the bench itself with an empty bar and increasing
weights gradually and the number of reps decreasing with each weight,
taking you closer to your working set.