How to Bench Press More Weight
If you are training on a regular basis with weights and you're not increasing the weight you can bench-press with, then you need to take a close look at the 10 tips listed below that can increase your bench-press weight fast.
1. Shoulders Back
You need to keep your shoulder girdle RETRACTED when doing a bench-press. Takes a bit of practice if you're not used to it. To develop a powerful bench-press you should practice pulling your arms backwards at your shoulder girdle, without bending your elbows, as far as possible.
Doing this will squeeze your shoulder blades tightly together. You should practice this for 5 minutes a few days a week, you'll have it engrained into you're bench-press push in no time. This is the position your shoulders should be in for a safe and very powerful bench-press.
2. Use Your Feet
When your feet are FIRMLY planted on the floor it creates a stable foundation on which you're bench-press is built. Your whole body including your feet create a stability when you are doing a bench-press and use all the power you have available to lift your best weight. "Pushing" off using your feet to access additional power.
Visualization is key to increasing your 1RM. You need to see yourself lifting the weight. You need to "feel" everything you can see and hear. It's a good idea to go through the bench-press motions without any weight to help prepare your body, to psyche it up for the max weight to come.
4. Learn To Lie To Yourself
It works for some people to lie to themselves about how heavy the weight actually is. If this technique works for you it is highly recommended.
5. Squeeze Your Glutes
Your body's strength is only going to be as strong as its weakest link. When you tighten up your glutes when doing a bench, you'll help to reinforce that stability your body needs. This will then channel more power from your body as you turn into the bench-press push.
6. Finding The Right Grip
You should try different grips anyway, but it will depend on your own specific strengths and weaknesses when doing a bench-press. For example, if your triceps to get a bit stronger, you should take your grip a bit narrower than it was. If your triceps are a little weaker, then you should widen your grip a little.
7. Work On Your Weak Areas
If you can identify a particular weak area in your bench-press, like getting stuck when you're at the bottom, you may JUST train that section of your bench-press. Always remember, your shoulders will be a lot more "in play" when you are at the bottom of you bench-press.
8. Use A Thicker Bar
When you use a thicker bar it can help to increase your bench-press max when you switch back to using a standard-sized Olympic bar.
9. Move Past Your Mental Barriers
How you feel about lifting a certain weight can make all the difference when maxing out. A person can often use exactly the same weight for a specific exercise for years just because it's what you're "used to". Have you got an unyielding bench-press because of a physical plateau you reached or was it a mental plateau?
10. Always Make Sure You Are Properly Warmed-Up
Jumping straight into one rep max without a good warm-up is just plain stupid. Your muscles should be thoroughly warmed-up, but never excessively warmed-up. You shouldn't have your muscles be too tired as you start your maxing out session, but you also have to make sure they you adequately warmed up, helping to prevent any devastating injuries.
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