Bench press is probably king amongst all the exercise you do at the gym during your workout. It’s one of those exercises that provide a tremendous amount of benefits in sports by being able strong in this area. Not only that, it seems like it’s the one thing guys will always bag about when they are growing up in their weight lifting journey.
You’ll hear guys at the gym talking and ultimate the question comes up, “So, How Much Do You Bench ?”.
So, whatever your goal of using the bench press in your routine, I’m going to give you some tips that you can use to help increase how much weight you bench press while keeping care of your shoulders so you don’t tear them up. These will apply to adjustable dumbbells as well even though we are focusing on benching with the flat bar.
7 Bench Press Tips to Safely Increase Your Maximum Weight
- Let’s talk about your position on the bench first. You shoulder blades are on the bench. Your shoulders are rolled back and your butt is on the bench.j
- Next up you want to get your feet back as far as you can without it causing your butt to come off the bench when you perform the rep.
- Your hand positions should be roughly shoulder width apart with a tight rip on the bar to active tension in your arms and back. Look for your elbows to basically be 45 degrees angled at your side.
- As you lift the weight off the rack, take a deep breath, roll your shoulders back which elevates your chest and sets your arms up perpendicular to the bar for stability.
- Push off the bar, get it sturdy and breath out.
- On the downward movement we are taking a deep breath in, core is tighten doing a pelvic tilt so your back is flat and we are going down to where the bar touches ore barely touches the chest.
- On the movement up we are begin to breath out, flex your glutes, start driving with your legs and really feel it in your lats until you complete the rep.
Rolling your shoulders back will be new for some of you. We do it so you drive with your lats, triceps, chest more so than just using your shoulders and putting undo stress on them that you don’t need too.
When I first started this technique I lost some weight on my bench but I quickly rebounded with the correct technique and shoulders that felt a heck of a lot better the next day after my bench workout.
Check out the video below which will give you a better visual of what I’m talking about.
I hope this gives you some quick insight on how to bench press safer and ultimate set yourself up to lift heavy reps once you get into that weight range.