How to Get Better on Bench Press
Improving your bench press is a goal for many weightlifters, as it is a fundamental exercise that tests strength, power, and technique. Whether you’re a beginner or an experienced lifter, there are several strategies you can implement to enhance your bench press performance. In this article, we will explore various tips and techniques to help you get better on the bench press.
1. Proper Technique
Before focusing on increasing your bench press weight, it’s crucial to master the proper technique. A solid foundation ensures that you can lift heavier weights safely and effectively. Here are some key points to consider:
– Start Position: Lie back on the bench with your feet flat on the ground, knees bent, and feet shoulder-width apart. Your shoulders should be positioned at the end of the bench, and your arms should be fully extended with a slight bend in the elbows.
– Grabbing the Bar: Place your hands on the barbell with a grip that is slightly wider than shoulder-width. This allows for a more comfortable and stable grip throughout the lift.
– Lowering the Bar: Lower the barbell to your chest, ensuring that it does not touch your sternum or collarbone. The bar should descend in a straight line, and your elbows should point outwards.
– Pushing the Bar: Drive through your feet and push the barbell up to the starting position. Keep your elbows tucked close to your body to maximize the use of your chest, shoulders, and triceps.
2. Progressive Overload
To get better on the bench press, you need to progressively overload your muscles. This means gradually increasing the weight you lift over time. Here are some tips to help you achieve this:
– Start with the Right Weight: Begin with a weight that allows you to perform 8-12 repetitions with proper form. As you become more comfortable, increase the weight by 5-10 pounds each week.
– Focus on Quality Reps: It’s better to perform fewer reps with perfect form than to lift heavier weights and compromise your technique.
– Use Assistance Exercises: Incorporate assistance exercises such as incline bench press, decline bench press, and tricep extensions to target different muscle groups and improve your overall bench press performance.
3. Consistency and Rest
Consistency is key when it comes to improving your bench press. Aim to bench press at least 3 times per week, with each session consisting of 3-4 sets of 8-12 repetitions. Additionally, ensure that you give your muscles adequate time to recover between workouts. Here are some tips for consistency and rest:
– Track Your Progress: Keep a workout log to monitor your progress and adjust your training program as needed.
– Adequate Sleep: Ensure you get 7-9 hours of sleep each night to allow your muscles to repair and grow.
– Nutrition: Maintain a balanced diet that includes sufficient protein, carbohydrates, and fats to support your training and recovery.
4. Technique Drills
In addition to your regular bench press workouts, incorporate technique drills to enhance your form and strength. Here are some drills you can include in your routine:
– Barbell Lockout: Practice locking out the barbell at the top of the bench press to improve your strength and stability.
– Band Pull-Apart: Use resistance bands to increase the tension on the barbell and strengthen your chest and shoulders.
– Band-Assisted Bench Press: Attach a resistance band to the barbell and perform bench presses to add tension and improve your form.
By implementing these strategies and consistently working on your technique, you’ll be well on your way to improving your bench press. Remember, patience and persistence are key to achieving your goals. Keep pushing yourself, and you’ll see significant improvements in your bench press performance.
