Guide To Increase Bench Press
Ultimate Guide to Increase Your Bench Press
How much can you bench press? It is one of the most frequently asked questions around the gym. This question is usually immediately followed by another question: how to increase your bench press?
These are undoubtedly valid questions but not very pleasant for individuals who cannot bench press as much as others. Traditionally, bench presses are considered a litmus test of a person’s strength. Many people humorously associate this workout with the manliness of a bodybuilder.
This blog post will describe a few most beneficial tips to increase your strength to perform bench presses. The good thing about these tips is they are easy to follow whether you are in the gym or your home.
Pay Attention to Your Technique and Get It Right
While this tip sounds like a no-brainer to most people, it is surprising that many people do not use the accurate technique for bench presses. The fact of the matter is people performing bench presses with wrong techniques usually outnumber the ones sticking to the correct method.
Here is a list of common mistakes in bench presses.
- Raising legs during the workout
- Bouncing the weight off the chest
- Shallow lifts
- Resting feet on the bench
- Raising head off the bench
These are the mistakes you absolutely want to avoid to get your technique right. Remember, not only do these mistakes hamper a favorable outcome from your bench presses, but you might also end up with an injury.
Still, a lot many people wonder why the correct technique matters. What’s the point of getting into a posture when all you have to do is lift weights? There are a few reasons why you should stick to the correct method of bench pressing rather than focus solely on weight lifting.
First off, the mistakes mentioned above are more like cheating through your bench press workout. Cutting corners may be a more precise word to denote these mistakes. You commit these mistakes because you are unable to bench press the proper way.
Another disadvantage of a poor technique is that you won’t be able to reach your goal of strengthening your chest, shoulders, and triceps. Instead, there will be a significant imbalance in your muscles. Or even worse, you may end up with an injury, which could keep you out of the gym for some time.
It is extremely crucial to speak to a trainer in your gym if you are unsure about the right bench press technique. This quick consultation will help you a long way into increasing your bench press strength.
Devise a Proper Regimen That Is Ideal For You
Increasing your strength and numbers will require you to follow a proper program. Leading to a gym with no idea of the right type of workout can be detrimental in many ways. Remember, it is crucial to understand the amount of time and number of reps for the bench press workout you perform in the gym. Setting these criteria and sticking to them is just as necessary as the workout itself.
The best place to start is to research thoroughly into a personal training program. When setting a personal training program, you have to figure out the most appropriate method since there is no one-size-fits-all solution. Having a program in place is worth it because it helps you achieve your fitness goals.
One of the most critical steps when setting a program is deciding your final goal. This step will help you incorporate all the small objectives that may help you reach your goal. For instance, if you are performing bench presses to increase your muscle mass, you will have to focus on achieving smaller, more manageable goals.
Finally, make sure to write down your goals along with your daily plan on how you will achieve those goals. This step essentially involves writing down everything from a diet change to the frequency of gym workouts to adding more weight to the bar. Not only will this step help you identify things to accomplish daily, but you will also remain motivated and more focused inside as well as outside the gym.
Work On Your Grip Strength
Getting your technique right and your entire regimen organized should help you see a significant improvement in your bench presses. If there is no improvement, there must be a shortcoming to address. In most cases, that shortcoming is a weaker grip due to weaker wrists. Some improvement in the technique can help you fix this pitfall. If you are bench pressing with your wrists bent backward, keeping your wrists straight will help you improve your wrist strength. Eventually, you will have a better grip on the bar.
Sometimes, correcting the gripping technique doesn’t strengthen your wrists the way you want. In such a case, wearing wrist straps will help with the pain and improve overall stability. Additionally, you can perform some strength-building exercises for your wrists, such as hammer curls and cable wrist rotations. These exercises will strengthen your wrists enough for intense bench presses.
Strengthen Your Triceps
Most weight lifters accuse their underdeveloped chest muscles when facing problems with bench presses. While that’s true in some cases, the real culprit is often the triceps muscles. You can strengthen your triceps muscles by performing skull crushers and triceps dips.
Use the Right Bar
The type of bar plays a vital role in the success of your bench presses. When selecting a bar, it is necessary to pay attention to its certain characteristics to ensure you don’t end up buying something that does more harm than good. The two main characteristics to consider here are the length and thickness of the bar.
Remember, when holding the bar, your grip and the distance between both hands determine the correctness of your bench presses. To warrant perfection in your technique, choose a bar with appropriate thickness and standard knurling. Additionally, talk to your trainer about the right bar and the correct method to hold it when bench pressing.
Speaking of choosing the right bar, the ISF Power Bar 29mm - Powerlifting Barbell can be a valuable addition to your bench press equipment. This bar comes with aggressive, deepest cut knurling and a stiffer shaft to handle whatever weight you load up. With an accurate weight of 20kg, this bar has a 29mm shaft that allows for a tighter grip. The adequate weight of this bar adds rigor to your bench presses.
The ISF Power Bar 29mm - Powerlifting Barbell is available at ISF Fitness Equipment for pickup at one of our exercise equipment showrooms in NJ or FL, or national shipping, or through the website, one of the best online stores to buy gym equipment at discounted prices. ISF Power Bar 29mm - Powerlifting Barbell is available at a very affordable price, certainly a lower price tag than any other gym equipment vendor.