Are you also trying to show off in your gym by displaying your bench press strength?
Or are you a fan of Dwayne Johnson/Arnold Schwarzenegger?
Or are you trying to break the world record of Julius Maddox (the world record for lifting 355 kg in bench press without any equipment)?
Or are you just trying to increase your natural strength?
No matter the reason, we will be guiding you on how to increase bench press strength and ace in any weight lifting competition.
So let’s get warmed up.
1. Warm Up before bench pressing:
As you know, warming up before any exercise is more crucial than most of the things in workout routines.
Warming up increases your heart rate and gives you some sweat but doesn’t let you get tired.
Warming up also reduces the chances of getting injured.
If you are wondering what kinds of warm up exercises you should do, then you can just follow the listed ones that are stated below:
High stepping 20 secs
Jumping Jacks 30 secs
Triceps Stretch 40 secs
Shoulder Stretch 30 secs
Cross Touch and Reach 30 secs
Basic Pushups x10
Shuffle x16
Now you are all set to go in the main event.
2.Setting up for bench press
Before starting up you have to set up the weight bench:
1.Firstly, select the weight you are going to start bench pressing with.
2.Then, lay down on your weight bench while making perfect contact with the bench and your lower body.
3.Make sure your legs are on the ground. The difference between your feet should be at least 40 centimetres.
4.Before grabbing the bar your hands should grip it nice and tightly, so that it doesn’t fall off.
5.The difference between both of your hands should be 45 centimetres.
6.Rest your whole back and take breaths to prepare yourself to push up the bar.
Well then, you are all set to push the bar up.
3. Have a spotter to help you with bench press
Sometimes you might get so much involved with bench press that you push yourself beyond your limit. That isn’t something good for your health. You might end up getting seriously injured.
But you don’t have to worry, because that’s what spotters are for.
Having a spotter is actually a significant matter in this prospect. I mean, having someone watch your back, tracking your workout and helping you with the bars will reduce your workload more than you can expect.
So my suggestion would be to have a spotter to help you with your progress and cheer your motivation.
4. Choosing the correct bench press bar weight
Before starting you have to choose the correct weight first.
If you choose too light you won’t have any improvement, and if you choose too heavy you might injure yourself.
Your bodyweight, age, gender, experience etc. depends on the correct weight.
Have some trainers’ help to choose the correct one.
5. Improving bench press strength
Let us start the real game now.
1. Consistency:
If you are willing to improve then you have to be absolutely consistent. I’m not saying that you have to do it everyday at the same time or something, but have a correct flow in the matter. Many people tend to have a gap of 5-6 days between their workout routine. You have to avoid that kind of behaviour. You can have rests but keep it short and patterned.
2. Number of sets:
Most people have been finding progress by doing 8-12 sets of chest exercises per week. This is also recommended for you too. Do bench press exercises of 8-12 sets per week and you will spot the difference.
3. Focus on your triceps:
I’m recommending you to do exercises that are more focused on your triceps. Triceps play the most significant role in your bench pressing. If you want to inrease your bench press strength then do the exercises below:
1. Bend-over Dumbbell Triceps Kickback
2. Close-grip Dumbbell Chest Press
3. Push-up
4. Diamond Push-up
5. Plank Up-Down
6.Triceps Drips
7. Dumbbell Skull Crusher
4. Use chains to build power for bench pressing:
By chains I’m indicating that you should have a chain of weight bars according to your strength. You can start with low weights, then gradually increase your weight bars. This will surely increase your strength in no time.
This concludes how you can increase your bench press strength.
Conclusion
Here we’ve come to an end to this discussion. As I said earlier no matter what your reasons are for improving your bench press strength, following the directions above will certainly help you accomplish your goal.
Just keep in mind not to injure yourself during this period.
Don’t try to push yourself to the limit. Keep it slow and steady. You will notice the improvement in no time.