How do increase my bench press

By following these eight tips below, you can hone a bigger, better bench press over time. Just remember to be patient. The most important part of bench pressing might just be your setup. When you lie back on the bench, make sure you line up your eyes directly under the bar.

This will help for two reasons. Second, it prevents the bar from hitting the pins as you get close to lockout, which will throw off your set. There are two main schools of thought when it comes to foot position during benching. The above chart shows the typical, or median, increase in bench press strength. At least half of these users made more progress. To increase bench press strength, you need to perform this movement week after week. But, how many times? We grouped our users based on the average number of chest exercise sets they performed per week.

The graph below shows how these groups improved on their bench press over a week period. To conduct our analysis, we grouped members by how frequently they did triceps exercises such as skull crushers, kickbacks, and tricep extensions. When training with traditional equipment, like barbells, the amount of weight you can lift is limited by your weakest point in the move.

For the bench press, this is at the beginning of the rep. In gyms, some creative folks found ways to lift heavier by using chains for their bench press as well as other movements.

This creates a situation where you can press more explosively due to the extra support from the added weight, and also helps keep the joints safe when working on explosive power. Using chains has been a strategy for increasing bench press strength for many years, and our data also validates this. Why are they important? The two muscle heads combine to move the shoulder joint which is critical for the overall development of your chest. The chest muscles are supported through shoulder joints and ligaments, as well as the elbows and triceps to name a few.

Keep that in mind as you continue navigating through this guide. So what can you do to increase your bench press? I eluded to this a bit earlier, but the simple answer is to incorporate exercises that will strengthen the muscles needed to lift heavier.

Seems pretty straightforward, but what exercises will help you increase your bench press? Below are the four exercises you should be doing to expand your bench press, giving you more strength, control, and power. Developing and increasing the size of your spinal erectors the muscles that run along either side of your spine and your Latissimus Dorsi lats is an important part of your overall bench stability and power.

The value of strengthening these muscles is huge because they control a lot of your posture. Consequently, engaging your upper back and lats will help you maintain better control and stability at the start of your bench. Ever get sore shoulders after finishing your bench press workout? These muscles are a tremendous component of your bench press — the stronger they are the better. Triceps play a pivotal role in your bench-pressing abilities. An incredible way to lock out strength and performance is accomplished by doing dips.

Related to this Article. Studies show that mental preparation before lifting results in better performance. Go over every detail you can. Make your thoughts as real as the time in the gym. Get excited, get angry, and get ready to conquer. Need more proof that this technique works? Listen to any interview with any of the most successful bodybuilders.

Arnold Schwarzenegger is the best example. He constantly talks about how he plastered his room with pictures of the bodybuilders he wanted to look like such as Reg Park.