Tips For Improving Your Bench Press

Tips For Improving Your Bench Press

Tips For Improving Your Bench Press

The bench press is sometimes referred to as the ego exercise' by people who frequent the gym. It is the exercise that is the most performed in an average gym and is used to build impressive chests and improve strength. But doing bench presses will not necessarily guarantee you success - unless you are the presses right. If you are to get better results from your bench press, it is important that you familiarize yourself with the best ways of improving your bench press.

1. To increase your bench press poundage, concentrate on building power in the muscles rather than on strict isolation. This means using your entire body to lift the weight. To ensure you are in the right position to do a bench press, grab the bar close to your wrists and not close to your fingers. Squeeze the bar hard so it does not move, then try to make as though you are breaking it the way you would spaghetti. Doing this activates your triceps more and will help you lift heavier weights over time.

2. Giving your body a solid base to press from is another way of improving your bench press. To achieve that solid back base, pull your shoulder blades together and keep them tight. Drive into the bench using your legs as this puts pressure on your upper back thus building that solid base. Keep the bar above your elbows and focus on a point on the ceiling where you want the bar to go. Doing this enables you to push the bar in a straight line but you must keep your elbows tacked if you are to consistently push in a straight line.

3. Practice lifting fast. Lifting slowly will not build your strength as you have less resistance to overcome in the process. The faster you lift the more weight you can bench press over time.

4. Eating the right kinds of foods (and not just proteins as many believe) will help you have the requisite energy to execute and improve your bench press thus helping build your muscles.

5. Do your best to steer clear of injury. Shoulder injuries are particularly common with Bench Press exercises. If you train hard but do it incorrectly, injuries can result thus preventing you from improving your bench press. Some tips to avoid injuries include:

* Balance - Your goal should always be to exercise each pair of muscles and adjacent muscle sets to the same degree. If you train in one direction and you can perform the same exercise with an opposite motion, do so. As the muscles are strengthened in almost equal measure, you reduce the risk of too much strain being exerted on one muscle thus causing injury.

* Proper technique - Do not let your shoulders roll forward, never let your wrists roll backwards, avoid using a false grip for the bar and do not flare your elbows.

* Posture. Without the right position on the bench, the execution of the bench press will not be up to par. Your body must lie on a firm and stable bench to ensure that there is balance during the lifts thus improving your bench press.

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