So you want to have a monster bench press but are struggling to jump up in weight?  The bench press is seen as a means to judge the strength of an individual.  It is utilized in most fitness assessments at health clubs across the country. The unfortunate reality is that orthopedic surgeons are making a killing on repairing shoulders from those who attempted to bench press more than what they can handle or used improper form.

I too have struggled with increasing my bench press.  I am 6 feet 5 inches tall and have an extremely long range of motion.  But I do not use this as an excuse to not push myself into adding weight to my bench press.  So what are some of the techniques I use to increase the weight of my bench?  Well I am going to tell you!

1. One of the most overlooked aspects of increasing your bench press fast is your grip.  Funny on how such a little technique can actually make you stronger.  Keeping a tight grip on the bar will increase the tension on the lower arm, upper back, and chest.
2. In order to use proper form on the bench press your elbows should be tucked and at 45 degrees from your sides.  There are a lot of people out there who extend their shoulders so that their upper arms are 90 degrees, or straight out, from their sides.  This places a lot of pressure on their shoulders and can cause injury.
3. When lying down on the bench, make sure to rotate up and onto the back of the shoulders.  The easiest way to do this is to focus on keeping your chest up.  It is kind of like expanding your rib cage.  This will also shorten the range of motion.  It will also help keep your thoracic cavity tight.
4. You are now ready to unrack the bar.  When unracking the bar take in a deep breath and hold it.  The method also keeps your upper body tight and prepared to handle the weight on the bar.
5. As you begin to lower the bar you make sure not to allow the bar to come down quickly.  This does not mean you should take 6 seconds to lower the bar.  Although this is the technique for time under training sessions it is not recommended for performing a maximum bench press.
6. When lowering the bar you should also focus on keeping your hips, buttocks, back, and legs tight and contracted.
7. At the bottom of the movement, when the bar touches the chest, you want to be explosive.  Push your feet into the floor, keep your grip tight, and drive the bar upward.  You should hold your breath until the bar is halfway to the top of the movement.
8. At the top of the movement you want to lock out your elbows.  Be careful not to over extend your elbows! You also want to stay in the arched and tight position described in step 1 and 2.

So there you have it! If you focus on the correct way to perform the bench press following all of the steps I have mentioned above you will safely and quickly increase your bench press!  I would bet that the first time you utilize the steps above your bench press will increase by 10-20%.

Want help to create Monster Bench Press that causes heads to turn?  Send me a message by using the form below and I will get you set up on a program that will help you crush your personal best day after day.

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