Bench Press Tips

Bench Press Tips

How much can you bench?

Heard this question before?

That's a question you hear often when you're around guys at the gym talking training. The answer to that question is probably 'more than you think'.

You see, having a spotter can actually help you feel a little more comfortable in trying a weight that you may have been thinking about but just don't want to risk getting hurt. I'll tell you one thing, having a spotter is one of the most important steps in boosting your bench. But it's not the only way to help you.

World record bench press

Here's a couple tips to help you put a few more pounds on the bar and put it up successfully:

1. Prepare your lift by pulling the bar of the rack.

WHAT?

Yes, PULL. The reason for this is that when you pull the bar, you retract your shoulder blades together.

Prepare your back by retracting your shoulder blades.

When your back muscles are contracted they're better prepared to help you drive more power into the change from eccentric (pulling) movement to concentric (pushing) movement.

So before the bar comes off the rack, make sure to squeeze your back. (Helps to do the rhyme in your head).

2. Bring your elbows in.

Not a lot, but make sure your elbows aren't straight out from your shoulders. Look to make a 45 degree angle between your elbow and the side of your rib cage.

This kind of piggybacks off the last tip because you won't be able to use as much force from your back when your elbows flare out. Keep your elbows tucked and generate more power from your back.

3. Use your legs.

This may be the one tip that others will raise an eyebrow to, but for you ignorant ones out there, you have to realize that the bench press is more of a full body exercise than you think. When I used to workout with guys they always used to say stuff like, "Don't use your legs, you're cheating". I believed them of coarse because I didn't know any better. Now that I've done my own research, I'm far more educated in the subject than I have ever been.

So next time you're on the bench, place your feet on the ground, slightly behind the level of your knees. After you've pulled the bar off the rack to your chest, start your upward travels with a push starting from your feet and through your legs.

4. Press or hinge at the hips.

After your initial push through your legs, you'll need to continue to use that force generated and transfer it to your upper body. The next part after your legs are your hips. A slight press or hinge upwards will continue to transfer that force towards your upper body.

5. Work on your weak points.

For some of us, that initial push off our chest is tough. For others, it's the last 3 or 4 inches where we start to lose it. Concentrate on those weak points for a while and you'll see your numbers jump.

Try the 3 board press if the top of your lift is weak.

If the bottom of your press is the weakest, try the pin press. You'll be starting in the position where the bar is on your chest, so you'll be forced to concentrate right where you need to.

Next time you're on the bench, give these tips a try and I hope they allow you to achieve more success in your lifts.

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