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Bench Press Tips – 3 Tips to Increase Your Bench Press
The bench press exercise has become something of a measuring tool for masculinity. I can’t even count how many times I’ve been asked the ever so popular question – “how much do you bench?”. No other exercise signifies strength and dominance (from most people’s perspective) than the bench press. For that reason, I’ve put together some easy-to-use lifting tips that you can implement in your next workout.
Bench Press Tip #1
Squeeze The Bar: This one relates to grip strength. It has been shown that increasing your grip strength and squeezing the bar can increase your bench press strength by up to 10%. The reason for the increased power output comes from an increased activation of the triceps. As you know, the triceps (the back of the upper arm) works to extend the arm.
Bench Press Tip #2
Contract glutes: This may seem like a weird one, but contracting your glutes (butt in layman’s terms) will actually help you sit more on the bench. The reason is that the activation of the glutes and core muscles allows for optimal power transfer from your feet (as you drive them toward the floor) all the way up your torso to your chest and shoulders. Remember that when you lift a maximum load, the whole body is involved in some way.
Bench Press Tip #3
Pull your scapula back: Your “scapula” refers to your shoulder blades. By squeezing them together, you can reduce the distance your arms have to travel to lift the barbell. It should go without saying that the shorter the travel distance, the easier each repetition will be. The time under tension (TUT) will be less.
So there you have it. Three easy to implement and extremely effective bench press tips. These are just 3 of many, so keep checking back for more articles.
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