I remember reading an article by a renowned author when he commented on his squat and deadlift being relatively easy to increase the poundage on in comparison to his bench press. I think for many of us, this rings true.
The bench press has a tendancy to go stagnant after a while, and we have tofight for every small incremental increase.
The reasons for this aren't incredibly complex but its an intricacy I don't want to delve into with this article. As usual, simplicity is often the easiest way of getting my point across. Here are __ tips that should jack up your bench press considerably until you stagnate again. When you stagnate, come back and revisit these tips and implement them again. & again.
1. Get strong shoulders
If you're weak off the chest then chances are your shoulder strength is lagging behind. This problem is very prevalent myself after ignoring direct delt training because I thought I did enough indirect movements for them anyway. I have learnt that shoulder strength is still paramount and cannot be ignored if you want a positive correlation to your bench press.
As Jim Wendler says, "The best way to bench press 400lbs is to press 300lbs". The translation of this: get strong at pressing overhead and take your progress seriously. Start integrating standing military presses & seated dumbbell presses into your workouts and treat them with the same purpose and intent you would the flat bench.
Note: Don't mistake this for a cue to go out and perform more sets of lateral raises.
2. Get strong triceps.
Perhaps you're the opposite of what I've described; you're strong off the chest, your shoulders are firing on full cylinders, but cometh the half way point, you're struggling like hell. This means you have weakness in your triceps. Which sucks for you, because contrary to popular belief, these are the primary movers in the barbell bench press.
Once again, the solution is simple. Getting strong tricep exercises means the following: close grip bench press, floor presses, pin press, some extention support work if necessary, and if you have the facilities, board presses. Get strong on them and watch your bench surge in reply.
3. Build an Upper Back
Unless you're a member of the chest & biceps crew, I expect you to be training your back seriously and realise its importance. If you're not, then you probably look like the Hunchback of Notre Dame by now and it'd be a reasonable time to start for your overall health and longevity.
Why the upper back? The upper back is crucial to a big bench press. If you're benching properly, you should have a very stable arch and a big, thick retracted upper back to support the weight you're pressing. Many people don't realise just how imperative upper back strength is to stabilising the actual weight but also assisting in pressing. Regardless, here's your antidote: weighted chins, pendlay rows, and one-arm dumbbell rows. This doesn't mean 90 degree barbell 'hitches' for rows. get your back parallel to the floor and your ass out and learn to row properly. If you don't know what Pendlay rows are then google it or look on Youtube and thank me later.
4. Get heavier
Why? Because adding weight / mass will decrease your range of motion and allow you to move the bar through a shorter path. Simple.
5. Keep the feet stable and hips tight
I didn't want to turn this into an essay on form, but I've been noticing this problem with increasing frequency wherever I train. Guys let there legs flap about at the end of the bench like a fish out of water. Get the damn things stable and in a position that allows you to drive through your hips as well. This doesn't mean levitating with your ass off the bench. Just be tight and stable throughout the movement.
If you have a training partner, get him to gently slap your quads before a set. This is a tip I learnt off Mike Robertson and if you can do it without looking gay then all the better.
|Build Massive Arms|
|Advanced Sports Supplement Compounds|
|Rest Pause Training for Accelerating Muscle Growth|
|Rapid Training Progresss Guidelines|
|Fat Loss Guidelines for Guaranteed Results|
|Reflex Nutrition FREE Gift Offer Bundle|
|Adapt Pretrain put to the Test|
|The Mass Gaining Diet Plan|
|Weight Gain Powders for Building Muscle Mass|
|Avoid Training Plateaus. Make Continuous Progress|
|BioRhythm ADS Afterglow Review|
|Drive Your Workout Intensity Skywards|
|Muscle Building Supplements for Weight Gaining|
|Achieving Progressive Overload|
|Avoid The Dangers of Weight Gain Supplements|
|Protein Supplement Buyer Beware|
|Eat Your 5 a Day, Fact or Myth|
|Find a Gym thats Right for You|
|Supplements, the Best, the Worst and the Pointless|
|An Effective Approach to Eating and Diet Plans|
|June 2016 (3)|
|May 2016 (3)|
|April 2016 (1)|
|December 2015 (1)|
|July 2015 (1)|
|May 2015 (1)|
|April 2015 (3)|
|July 2014 (8)|
|June 2014 (6)|
|April 2014 (4)|
|March 2014 (3)|
|February 2014 (3)|
|January 2014 (3)|
|November 2013 (5)|
|October 2013 (1)|
|September 2013 (1)|
|August 2013 (3)|
|July 2013 (2)|
|February 2013 (1)|
|November 2012 (1)|
|October 2012 (5)|
|May 2012 (2)|
|March 2012 (1)|
|December 2011 (1)|
|October 2011 (10)|
|September 2011 (2)|
|August 2011 (2)|
|July 2011 (4)|
|June 2011 (1)|
|April 2011 (1)|
|March 2011 (4)|
|December 2010 (14)|
|November 2010 (1)|
|General Intrest Article|
|MMA Fightwear Reviews|
|Supplement Reviews Post Workouts|
|Supplement Reviews Preworkout|
|Supplement Reviews Protein|
|Training Equipment Reviews|
|Training Specific: Arms|
|Training Specific: Legs|
|Training Specific: Upper Body|
|ADAPT NUTRITION AFTER GLOW AFTERGLOW ALCOHOL BIG LIFTS BLENDED PROTEIN BODYBUILDING QA BUILDING LEGS BUILDING MUSCLE EFFECTIVE DIET FAT LOSS GREAT BRANDS HIGH ALTITUDE TRAINING HIT - HIGH INTENSITY TRAINING MASS GAIN SUPPLEMENTS MUSCLE MASS DIETS POST WORKOUT PROTEIN SUPPLEMENTS SQUAT STRENGTH TRAINING TIPS VO2 MAX WEIGHT GAIN REVIEWS WEIGHT GAIN TIPS WEIGHT MANAGEMENT WORKOUT RECOVERY|