Weight Training Tips and Articles

Increasing Bench Press Strength

March 7, 2008 on 5:39 am | In Weight Training Routines, Chest, Proper Lifting Form, Weight Training Exercises |

  The bench press is likely the most popular exercise for weight trainers to perform. If you look like you weight train you’ll likely hear the “how much can ya bench?” question every now and then. A big bench press shows that you have the strength and not just the size. Because of this, most weight trainers want to be able to bench press as much weight as possible.

  The first step to increasing bench press strength is to make sure you’re using proper lifting form when you perform it. If you do sloppy bench reps you won’t be building as much strength in your chest as you wouild if you used good lifting form. It’s okay to have your back arched, but you need to keep your behind on the bench when you beench press. You should also contract your upper back muscles and pull your shoulder blades inward to pop your pecs out. Always lower the weight under control, do not drop it on your chest. When the weight touches your chest try to explode it upward.

  One great technique to increase your bench press strength is to identify where you are at your weakest during a rep and doing some sets that focus only on that part of the movement. Do this by setting up a squat rack so you are forced to only do the part of the bench press rep that you are weak on.

  You also need to make sure you don’t get overzealous and end up overtraining your chest from too many bench sets. If you’re still sore from your last bench press workout ou need to take another day or 2 off before you do them again.