5 Tips to Increase Your Bench Press!
Improving your bench press performance involves a combination of strength training, proper technique, and smart programming. Here are five tips to help you increase your bench press:
Focus on Proper Form:
Ensure your back is flat on the bench, with your shoulder blades retracted.
Grip the bar with hands slightly wider than shoulder-width apart.
Keep your feet firmly planted on the ground to provide a stable base.
Lower the bar under control to your chest, aiming for a 90-degree elbow bend.
Drive the bar explosively upward, maintaining a stable and controlled movement.
Prioritize Progressive Overload:
Gradually increase the weight you lift over time to challenge your muscles.
Incorporate progressive overload by adding weight, increasing repetitions, or adjusting sets.
Keep a training log or utilize a training app to track your progress and set realistic goals for improvement.
Include Variations and Assistance Exercises:
Include accessory exercises that target the muscles involved in the bench press, such as triceps, shoulders, and upper back.
Variations like close-grip bench press, incline bench press, and dumbbell presses can address weak points and improve overall strength.
Optimize Your Training Program:
Implement a well-structured training program that includes a mix of strength, hypertrophy, and power training.
Vary rep ranges to stimulate different muscle fibers and adaptations.
Allow for sufficient rest and recovery between bench press sessions to prevent overtraining.
Nutrition and Recovery:
Ensure you're consuming enough calories and protein to support muscle growth and recovery.
Get adequate sleep to allow your body to repair and grow stronger.
Consider incorporating mobility exercises and stretching to maintain flexibility and prevent injuries.
Remember, consistency is key. It takes time and dedication to see improvements in your bench press, so be patient and stay committed to your training program. If possible, consider seeking guidance from a qualified strength and conditioning coach to ensure your form and programming are tailored to your individual needs.
Get started today by applying for coaching here>> Contact — THE CREW (sheridanstrengthcrew.com)