If you’re a guy who’s into weight training, there’s a good chance you’d like to improve your bench press. Though it doesn’t require as many muscles to lift the weight as squats and deadlifts do, it remains the measure of strength for most people. Without a doubt, improving your bench press strength will boost your confidence, and your chest muscles.
When you want to improve your bench press, proper form is key. Using sloppy form to bench more weight is a temptation many trainers succumb to. However, not only does it not work the muscles you should be working as efficiently when you bench, it can also be dangerous. When you bench, lie on the bench with your feet on the floor and a natural arch in the lower back. Scrunch your upper back – shoulder blade area inward to force the pecs to pop out. This puts more of the resistance on your chest rather than the front deltoids and triceps. When you’re in the proper position, unrack the weight and lower it in a controlled manner to your chest before trying to explode the weight upward. You should also have somebody spot you when you bench, especially when going heavy.
Another key to improving your bench is to train with high intensity. You should always try to go to failure on your working sets. Set small goals, and once you hit them, increase the amount of weight you bench or the number of reps you do. These incremental increases will eventually lead to exponential results. It’s also a good idea to make changes in your routine to give your muscles a kick, especially when you’ve grown too used to always doing the same thing.
Avoiding overtraining is also important when you want to improve your bench press. Too many beginning weight trainers get over zealous and believe that the more sets of bench and more workouts they do, the better. However, this will just end up burning you out. You can also overtrain, and not be recovering enough between bench press workouts. This can lead to sticking points and even strength decreases.
Another key to success when you want to improve your bench press is to train the rest of your body proportionately. Having strong shoulders and triceps will certainly help you bench more. Building your upper back muscles will make your upper body thicker, which will mean that you won’t have to lower the bar as far, and consequently, will be able to bench more. Even training you legs will help, as heavy leg workouts will boost your testosterone levels so your whole body gets bigger.
If you decide to try to improve your bench press, all of these things will help you in your quest.