How to Improve your Bench Press – Get to Your Bench Press Max

How Much You Bench Ya is the most common question in Weight Room and for good reason. Not only High Bench press is a show off, it is also the only way to get big and strong chest and shoulders.

Bench Press is the Best chest exercise and is one of the 3 Olympic moves and for good reason. It tests real strength in your shoulders, chest and arms like no exercise does.

Things You can Do Today

My first key is – Technique, technique, technique. Do not just blindly follow the big guy you see pressing poundages. He might have well started like that. No use following him. Lets get you started.

1. Right Technique is the Key

Grip is as important as your bench support if not more. A proper grip will not only help you lift more but also lift safely without any untoward accidents.

Use a proper closed overhand grip for best results. Also since you want to use all the muscles your body can use to lift more, make sure your feet are planted on the ground, back is slightly arched and barbell right over your eyes when arms are extended.

2. Sets and Reps are the key to press more

Always remember to record your sets and reps in every bench press workout. No point in repeating workouts with same poundage week after week just because you forgot to keep a weight training journal!

This is because the heavier the weight, the more your muscles will be worked and torn. Each time, they build themselves back a little stronger. With that being said, be sure you don’t take on more than you can handle at any one time, or you could end up with an injury.

3. Feedback/Evaluation is the Breakfast of Champion

It is a good idea to evaluate your progress as you go through your journey to improve your bench press. Most people understand the benefits of setting short term and long term goals. However, they may not realize they need to assess their growth along the way.

Every week or two you should check back on your workout details from your journal to see how well you are progressing.

4. Muscle Building Nutrition is to build and grow

Eating the proper diet for muscle building can help your body gain the strength needed to increase your bench press. Most people think they understand the workings of the body and how to adequately fuel it to increase muscle mass.

Eat at least 30-40 grams of high quality proteins and 50-100 grams of carbohydrates to repair those damaged tissues.

5. Grow while you rest and eat

If you want to improve on bench press in your next workout then get some quality sleep of at least 7-8 hours every night.

Make sure you do not neglect your other muscles. Workout out Squats and Deadlifts on non-bench days to build overall growth.

So Go Bench Press More and Get Big, Big and Bigger.

Abdul Matynne is the author of the ebook “The TEN Commandments of Weight Training“. You can find more Bench Press Workouts at his website.