One of the simplest and most effective ways to improve your bench press immediately is to grip the bar and squeeze it as hard as possible.
This is known as “White Knuckling” the bar, it’s also known as “Irradiation”.
It was something I always did in training but I didn’t know what it was until we were taught it at the Strong First Barbell Certification.
It’s very simple to do. The next time you bench press death grip the bar and squeeze it like it owes you money.
By doing this you will increase tension in the hands, forearms, upper arms and your whole upper body
The more tension you create the more strength you will create, this will also help reduce injuries.
Grab the bar, squeeze it as hard as possible and White Knuckle it to get immediately stronger
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