How To Increase Bench Press? – Level Up Your Workout
One ultimate test of your upper body strength is doing a bench press. And the best way to make a good impression is if you can do it with heavier weights. Aside from strengthening your upper body, a good bench press number can also boost your ego. This article will help you on how to increase bench press the safest way possible.
Things To Do To Build Your Bench Press
Those who are doing bench press would surely want to increase their number. But this can't be done without preparation; otherwise, you will end up injuring yourself. Here are some things to do to you on how to increase bench press.
- Do your warm-ups seriously. Warm-up is one way to jazz yourself up and prepare for the lift. It helps you stabilize your muscles and allows you to prepare for the heavyweight lifting mentally.
- Properly position yourself on the bench and maintain it although out the list. Do this by lying down on the bench before grabbing the bar. Your eyes should level under the bar. Your feet should touch the ground but behind your knees while your shoulder blades and head should be resting on the bench. Hold the bar with shoulder-width distance and slowly lower the bar to the middle of your chest in a straight line while holding your breath. Once you reach the lowest point, which is usually an inch above your chest, give your feet a push and exhale while pushing the bar back up. Improper position on the bench press will result in body pain, and worst is severe injury or accident.
- Ask for a spotter. A spotter will guide you to make sure that someone is looking and prepared to back you up if the lift is too heavy than what you can handle.
- Give priority to your bench press workout. Usually, before people go to do bench press, they first start with other workouts like dumbbells and dips. Give priority on doing the bench press first before moving to a more isolation-type workout, and you'll be surprised with how well you improve.
5. Develop your upper chest. Your upper chest is one of your foundations when doing a heavy bench press. Don't forget your incline pressing in your chest exercise. Incline pressing is one of the recommended ways to improve and prepare all the muscles that need to work in a flat bench press.
6. Let your body recharge in between sets. Take a consistent break after a set of lift before you do another set. It is a must to take 2-3 min break to replenish your energy. Otherwise, you will not have enough strength to do the next lift.
Conclusion
How to increase bench press relies on how well you focus and train your core strength to conquer a heavier lift. If you take your training seriously, there's no doubt that you will be successful in achieving the level you want in doing a bench press.