Listen, as a gym owner, I couldn't tell you how many times I've ran into a member looking to increase their bench press and ask me the best approach. Context is king, so rather than just spouting off a bunch of things off my head, I usually start off by figuring out what they are currently doing.
9 times out of 10, the responses I get are so similar, I have decided to discuss this in length to help those that may be stagnating in their Bench Press. While these tips are pretty straight to the point, I can pretty much guarantee they will take your bench press to new heights.
Tip 1: Build Consistency
To optimize your Bench Press, technique is everything. That being said, everyone's technique will look a bit different, and it's up to you to determine what the most consistent and progress-able technique is. Likewise, the foundation of a powerful bench press lies in executing each movement with precision, intent, and control.
Here are a few things to think about to help you optimize your form:
Positioning : Ensure your back is firmly planted on the bench with a strong Lumbar arch. Keep your feet close under your hips and flat on the ground.
Grip : Find a comfortable grip width that allows for maximum power output and stability. You will usually find the best grip from the bottom of the position.
Bar Path : Lower the bar around the bottom end of the Sternum, keeping elbows roughly around a 45-degree angle. When pressing, drive the bar back up explosively over the Shoulders. Keep in mind, the bar will not travel in a perfect line! (For a more detailed analysis on how the bar path looks during a Press, I recommend this article)
Breathing : Inhale deeply on the descent and exhale forcefully as you push the bar up.
Again, everyone's technique will be a bit different. What is important is that you spend time under the bar to learn what is the best way for you and stay consistent with it.
Here is a clip from our exercise library on how to perform a Bench Press
Tip 2: Ensure Progressive Overload
To see continuous gains in strength, progressive overload is key. Whether tracking progress through load, reps, rate of perceived exertion, barbell velocity, or all the above, this principle is how you will ultimately know how successful you are reaching your goal. Similar to the 1st tip, however, not everyone needs the same amount of volumes and intensities to have a stronger bench. That being said, there are definitely ways you can ensure you're implementing progressive overload:
Increase Resistance : Add small increments of weight to the bar each week to challenge your muscles.
Adjust Reps and Sets : Modify the number of repetitions and sets to continue stimulating muscle growth.
Add Variations : Experiment with different grip and tempo variations to target various areas of the Bench Press.
One variation that I have found to be the best are Close Grip Bench Press', and this is for several reasons:
It keeps stress off the Shoulders and more onto the arms, minimizing overall strain.
The range of motion is greater than standard Bench, maximizing overall stimulus.
The speed of the Close-Grip is typically higher, which helps reinforce an acceleration of the Press.
Here is a video on how to perform Close Grip variations
Tip 3: Stay Mindful
The mind plays a crucial role in strength training. In fact, the motor coordination to make your muscles contract starts from the mind! Developing a strong mind-muscle connection can significantly enhance your bench press performance. Here's how you can strengthen this connection:
Visualize The Movement : Before each set, visualize yourself successfully completing the lift. Consider the cues and the muscles being engaged as you run through the set in your head.
Externalize Your Cues : Instead of thinking about internal cues (i.e. "Squeeze the Lats coming down"), begin to use external cues (i.e. "Drive the bar away from the body"). While internal cues are effective in activating muscles in a local sense, external cues have been shown to be a far more effective strategy in maximizing force production (Calatyud J, 2017).
Use Tempo Training : Control the eccentric speed of each repetition to deepen the mind-muscle connection and increase time under tension. Consider these as practice work for maximizing your Bench Press.
Here is a video on how to perform Tempo variations
Conclusion
Embrace these three tips and watch your bench press numbers soar. By perfecting your form, implementing progressive overload, and honing your mind-muscle connection, you'll unlock your hidden strength and achieve remarkable results in your strength training journey.
So, are you ready to revolutionize your bench press routine and witness unparalleled progress? Remember, consistency and dedication are key. Elevate your training, unleash your hidden strength, and dominate the bench press like never before!
Let's embark on this transformative journey together and unleash the strength within you. It's time to redefine your limits and conquer new heights in your fitness pursuits. Get ready to revolutionize your bench press strength and achieve new heights!
David Arcemant, MS, CSCS, CPSS
Owner, Houston Athletic Club
References
Calatayud J, Vinstrup J, Jakobsen MD, Sundstrup E, Colado JC, Andersen LL. Influence of different attentional focus on EMG amplitude and contraction duration during the bench press at different speeds. J Sports Sci. 2017 Aug 10:1-5. doi: 10.1080/02640414.2017.1363403.
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