How To Get My Bench Press Up
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Top 10 increasing your bench press tips.
How to get my bench press up. Your spotter will help you get the bar off the rack and out to the start position. I would say in about 80 of cases where guys have asked me for increasing bench press tips their triceps have been holding them back. Remember to always have a spotter for heavy bench pressing and for the lift off.
But let s turn our attention to the real issue. The bench press involves the whole body but its main purpose is to build up the chest and to increase power and strength in the upper body. Kick off with the powerlifting staple itself.
But the key to upping your bench press max isn t to keep doing presses. Calculate your 1 rep max use our bench press calculator. Keep your feet flat on the floor legs bent and upper back flat against the bench.
That gives you a press bench press ratio of 0 67 or about 2 3 press to bench a decent strength distribution and a much better place to be when your bench goes to 350. Also remember your shoulders are a lot more in play at the bottom of the movement and your triceps are a lot more in play at the top of the movement. If you have a particular weak area of the bench for example getting stuck at the bottom or getting stuck halfway up you may want to work on just that section of your bench press.
When the bar gets to its lowest point don t stop. Power up your triceps. Lower it down and push it up in one single movement.
Push up in a straight line. Try to get a straight even line going as you push the bar up and lower it back down. Your press can follow the bench on up and keep your shoulders in proportion much easier after you do this important anterior posterior balancing work thus staving off the.
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