How Much Ya Bench? – 5 Tips To A Better Bench Press
It is probably the most over rated lift that there is but everyone loves to Bench Press (myself included). There are many better lifts that can be done for upper body development but there is no escaping the “How much ya bench?” Question!
Here are 5 easy training tips to improve your Bench Press!
1. Don’t think about driving the bar off your chest, rather focus on PUSHING the bar away from you and driving back to the floor! Push yourself away from the bar. I know it sounds strange, but trust me it works!
2. Be sure to drive your head back against the bench! I can’t tell you how many people I see that lift their head UP as they bench! Don’t look down at your chest, drive up and almost look at your spotter! Lifting your head off the bench also throughs off neural patterns in your neck and spine causing you not to be as strong. I wont go into details but drive the back of your head against the bench!
3. Lift Fast! I know, simple enough, but how fast do you lift? I believe in a slow controlled eccentric (lowering) and a touch of the chest then EXPLODE the weight off as fast as you can. You need to train your nervous system to fire totally when moving the weight. The faster you train the concentric (Way Up) The Better! So Lift FAST.
4. Train your rotators! Another simple point, but totally neglected by everyone. For more information clic HERE for info.
5. Use Chalk! Yes, chalk! It is a STAPLE for lifting big weight. If your gym doesn’t allow it (that really sucks for you), I recommend Liquid Chalk. But if your gym allows it invest in some normal gym chalk (just be sure to clean up when your done). If you have never used Gym Chalk before go buy some and use it on Bench, Deads, Squats & Chins. It is worth the 7$ or less!
I know these pointers may seem pretty simple, but this is a good start! Next month I will add 5 more detailed training tips to get that Bench Press Up!
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7 Responses to “How Much Ya Bench? – 5 Tips To A Better Bench Press”
Need a tip on keeping my but on the bench.
Hey Jason
Have you ever tried bench pressing from the floor?
I love it. It may seem odd but it is a fantastic way to keep your hips/ass on the floor/ground.
Hey Rob, I find I work one arm more than the other when doing the standard benchpress. Any tips on keeping the weight on my arms even?
Do you do any single arm presses? Or Dumbell? Try to work some single arm presses.
Work the weaker side first when your strongest, then do the stronger side. Dont let the stronger side do more reps than the weaker side. This should give you a chance to balance out.
Try it for 4-6 weeks and let me know!
hey Jason
do you recomend high or low reps, right now i do 10 8 8 6 6
There is no right or wrong. It really depends on your goal etc.