Looking for tips and tricks for increasing your bench press max fast? Of course you are. What guy does not wish he could lift more weight on the bench press. Any guy who has ever been to the gym can tell you his bench press max. Although the bench press is not the standard by which men should measure their overall strength, there is no doubt that the bench press is the most popular exercise of all time. The bench press is an easy exercise to perform. You simply lie down on a bench, grab the bar, lower the weight to your chest, and press it back up. You can either lift a lot of weight or you can’t….right? Actually there is a science behind the bench press that help anyone lift maximum weight. Moreover…there is an art to the bench press that can help anyone lift maximum weight. If you want to learn how to bench press heavy weight, and we already confirmed that you do since you are reading this article, then the following tips and tricks are for you. These are based on my own experience of lifting weights and bench pressing heavy loads for over fifteen years.
TIPS AND TRICKS FOR INCREASING YOUR BENCH PRESS MAX NUMBER ONE
POSITION AND GRIP
The first step in increasing your bench press max is to position your body in the most powerful way possible. This includes your feet, back, shoulders, and hands. If you want to lift heavy weight on the bench press you must give your chest and arms a stable platform in which to push. Begin by making sure you are using a level bench that does not rock or slide. Also make sure the bench is the right size for your body. If the bench you use does not feel comfortable, then you will never achieve max results. Lie down on the bench with your eyes directly under the bar at rest. Place your feet solidly on the ground in such a way as to balance your body. For me, this means I place my feet as wide as possible. You must find the best width for you. It needs to be comfortable and balanced. Be sure to keep you hips and shoulder blades touching the bench. It is OK to arch your back some and poke out your chest as wide as possible. Place your hands wide on the bar. Be sure not to grip the bar too wide and mess with the balance of the weight, but make sure they are wide enough to make your chest do the work. The closer your grip, the less your chest is involved. Experiment with different grips here to be sure that you are completely comfortable while performing your bench press.
TIPS AND TRICKS FOR INCREASING YOUR BENCH PRESS MAX NUMBER TWO
USE THE PRINCIPLES OF MOMENTUM AND INTENSITY TO YOUR ADVANTAGE
Their is a law of physics that states “an object in motion tends to stay in motion and an object at rest tends to stay at rest.” What does this mean to you when you are attempting to bench press heavy weight? Well simply stated, it means that the bar you are lifting is heavier when it is still then when it is moving. So a big mistake that many bench pressers make is pausing when the bar touches their chest. Make sure, when you bench press max loads, that you never stop the bar from moving. Control the decline of the bar as you lower it but do not pause at the bottom. As soon as the bench press bar touches your chest you must immediately explode to press it back up. The faster the bar moves, the lighter the weight will feel. Now be careful not to “bounce” the bar off of your chest as this could cause an injury. Do not pause your press half way up to catch your breath either. As you stare at the ceiling while lowering the weight, imagine that you are going to attempt to throw the bench press bar through the roof. You must explode at the bottom of the lift. Sometimes when you lift max weight on the bench press the momentum of the bar will come to a halt. Do not give up. You can push through this plateau with the right amount of focus and confidence.
When attempting a max bench press lift, you must have your mind in the right place. Intensity is the key to lifting heavy weight on the bench press. Learn to block everything out of your mind except for the bar and the muscles used to lift it. Get mad. Get pumped. Rev yourself up and get your adrenaline pumping. In order to bench press heavy weight you must be dripping with testosterone and adrenaline. This is a skill that you will build in time. Also do not let other muscle heads in the gym cause you to be nervous. There was a time when they could not bench press much weight either. Everything is about you and the bar….AND THAT’S IT. Block everything else out of your mind.
TIPS AND TRICKS FOR INCREASING YOUR BENCH PRESS MAX NUMBER THREE
TRAIN WITH WEIGHT THAT YOU CANNOT LIFT
If you were to buy a car with a four cylinder motor and attempt to use it as if it was a v8, then the motor will blow out. The human body, however, is a little different. If you run your four cylinder body as if it was a v8, it will eventually become a v8. This is one of the most important things to remember when training to increase your bench press max. Always lift with a partner while doing this type of training. At least one time a week in your routine you need to set aside time for negatives. If you can bench press 200 pounds for a max, then put 215 on the bar. Let your partner help you lift the bar to the top position and then get him to let go. Fight against gravity for as long as you can until the bar touches your chest and then repeat. On the way down you will be attempting to lift the maximum weight as it falls. Do not give up until the bar touches your chest. So in essence, your body will be attempting to lift a weight that is too heavy for it to lift. What does this mean? If you train for your bench press max this way for long enough, then your body will eventually become a v8 and be able to max 215 pounds. Do you see the science here? Your strength on the bench press will not increase unless you force your body to fail.
TIPS AND TRICKS FOR INCREASING YOUR BENCH PRESS MAX NUMBER FOUR
TRAIN TO CORRECT STRENGTH IMBALANCES
The next time you are in the gym watch the guys on the bench press. Many of them are obviously stronger with one arm than another. Remember that a chain is only as strong as it’s weakest link. If your right arm can press 300 pounds to the top but your left arm cannot, then you will never reach a 300 pound max bench press. You must use dumbells at least once a week to correct strength imbalances on your bench press. Continue to use heavy weights when you train with dumbells. You will see that a guy who can bench press 300 pounds cannot press two 150 pound dumbells. Balance, stability, and strength imbalances are the reason for this. Train each side of your body to be able to lift weight on it’s own and it will carry over to the barbell bench press. If you are right handed you will most likely always be stronger in your right arm. However, if you force your left arm to get stronger without the help of the right, then your bench press max will increase.
TIPS AND TRICKS FOR INCREASING YOUR BENCH PRESS MAX NUMBER FIVE
TRAIN YOUR TRICEPS FOR POWER
Increasing the strength and power in your triceps will do more to increase your bench press max than anything else I have mentioned here. Your chest may be very powerful, but if your triceps are not strong enough to hold the weight and press, then you will not be successful. You cannot bench press more weight than your triceps can hold, regardless of how strong your chest and shoulders are. Finish up every chest workout with a power driven triceps workout. I have found that close grip bench presses and dips are the best triceps exercises for power. Also train your triceps separately from your chest at least once a week. Your triceps do not require as much rest time as your chest and shoulders do. So feel free to knock them out. Train with maximum weight. When your triceps get stronger, so will your bench press max.
These five tips and tricks for increasing your bench press max are on top of regular power training principles that you should already be using. Take my advice for six weeks and your bench press max will increase by ten percent at a minimum if you are not already a bench press stud.