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Maximize Your Bench Press
Declare War on Your Bench Press
Learn the exact blueprint (workout schedule) for upping the gain factor in bench pressing. From the beginner, intermediate to most advanced powerlifter/bodybuilder.
Covers everything from training, overcoming injuries, genetics, plateaus, adversity, cardio, nutrition, etc.
Go to Increase Bench Press Program
How To Maximize Your Bench Press
by Magnus
The bench press is one of the best compound exercises for the upper body. It targets the chest (upper and lower), shouldes, triceps, and the back. It is arguably the best exercise for the overall thickness of the chest. Bench press is one of the hardest exercises to perform especially for someone struggling to gain mass (anybody who has been stuck under the bar will tell you this).
Being one of the toughest exercises to perform, bodybuilders usually assign their bench press day to Monday which is regarded as the National Bench press day. This is the when some bodybuilders show off how many pounds they could bench in the gym. I guess you might have noticed that you would rarely find an empty bench on Monday. In my gym, you would see some bodybuilders grunting under the bar, some moving around as if they had boils under their armpits. The exercise does not require any fancy equipment or movement, just the bar and the bench. Lie on the bench, unrack the bar, bring it to your chest, then push the bar up and repeat.
One of the easiest way to maximize your bench press is to perform the exercise with proper form. The mistake most guys ( especially those who brag) make is raising the butt off the bench in order to perform more reps. Raising the butt while benching can lead to lower back injury.
Many lifters will argue that bodybuilding is not a science because of the many controversies which can't be scientifically proved. Many experts have their of own style of training which causes confusion among lifters. You might be misled if you don't follow the right advice. Let's take bench press for an example, many will argue that the "no thumb" grip is better than the full grip while some will tell you to squeeze the bar tightly ( you might have heard "BEND THE BAR"). Mind you, when using the no thumb grip, you should be conscious because any slight mistake can make the bar roll off from your hand and you could fall on your neck or chest (I am sure you don't want that). I strongly advise that you should use a full grip especially if you are new in the game and also always have a spotter behind you.
I will share with you some of the fastest method to maximize your bench press in a short period of time. I know this because I stumbled on it by accident. If you were adding plates to the bar every week just like other exercises, I am sure you wouldn't be reading this.
Maximizing The Bench Press
Are you tired of lifting the same weight every week ? Are you a newbie and you are thinking of how to increase your bench press in a short time or tired of people yelling at you anytime you attempt to reduce the plates especially in a crowded gym?If yes, please keep on reading. You may use some of these tips in your next workout and you can incorporate them into your workout:
1. BENCH WITH PROPER FORM - It is very essential to learn the proper technique of benching before even thinking of how to maximize your bench press. Good form helps to prevent injury. Don't be the guy struggling under the bar with bad form just to perform a single rep. Always keep the chest day holy, don't cheat!
How to bench with proper form: Lie on a flat bench, place your feet on the floor for stability. Flex your upper back- it allows you to maintain a small arch in your back (this reduces the range of motion), lift the barbell from the rack , hold it with your wrist straight, bending your wrist may lead to injury (I always prefer to a wrap my fingers on my thumb). Squeeze your grip to prevent the bar from slipping off . Gently lower the bar until it touches your chest, then extend the barbell upwards and repeat. Do not bounce the bar on your chest. Always make sure that your feet are fixed to the ground throughout.
2. VARY YOUR WORK OUT PROGRAM - this allows you to stay motivated, it also save you lame excuses to avoid the chest day. Always switch things up every week just to make sure you don't hit a plateau. Let's assume that you performed a 5x5 the first week, you can perform 6x3 or 5x3 the following week. Just don't let your body get used to your program. Any time you can't lift a weight or perform extra reps, keep in mind that your own goal might be someone else's warm-up.
3. BREAK IT DOWN - it's necessary to visualize your goals and break them down. How do I break them down? Let say you want to add 60 pounds to your bench , which you can't achieve in a month naturally, except if you are on some exotic juice. Instead, you can think of how to achieve that in 10 - 12 weeks. This will not only help you to track your progress, It allows you to stay motivated.
4. LEARN TO LIFT THE WEIGHT FROM THE RACK - you might find it difficult to unrack the bar if you are just starting (I attest to that). Many bodybuilders allow their spotter to unrack the bar in order to conserve energy. I usually have the confidence (c'mon you can do it voice in my head) to bench any weight whenever I unrack a big weight. Always have a spotter behind you. Here is little trick on how to unrack the bar:
Instead of thinking of how to drag the bar or push the bar, press your upper back against the bench and use the power from your leg drive to push the bar.
5. WORK ON OTHER MUSCLE GROUPS - other muscle groups like the triceps, back and shoulders take huge part during bench press. Building their strength can get you out of plateau. Do you find your triceps getting weaker than your chest or the bar tilting to the right or left during bench press? One of the reasons why it is difficult for many lifters to maximize their bench press is because one of their muscle parts is stronger than the other - muscular imbalance. You might find out that your left pecs is smaller/ weaker than the right pecs, the same thing with the triceps. You need to strengthen those triceps by performing exercises like close grip bench press, one arm triceps extensions (seated or standing), one arm military presses, and weighted dips. You can eliminate muscular imbalances by performing dumbbell bench press. Also, you should perform back and shoulder exercises like barbell row, pull ups, and shoulder presses.
6. PERFORM OTHER VARIATIONS OF BENCH PRESS - if your body is attaining a plateau, it's kind of telling you to switch things up. You can give the regular bench press a break and perform other exercises like Incline bench press, decline bench press, close grip bench press, and wide grip bench press.