How to improve your Bench Press

Improving bench press strength is one of the most common desires of weight trainers. I believe that this is for two main reasons. Number one, the bench press is the most common exercise for measuring strength. If you lift weights for any amount of time, you have most likely been asked, “How much can you bench?” I can’t possibly count how many times I have heard that. The only thing worse than that question, is the inevitable response by someone who says that they do just a little bit more. The second reason is related to the first one in the sense that because everybody wants to know how much you can bench, you try to lift as much as you can. But if you train improperly, you never reach a big enough number to impress the person who is asking you how much you can bench press. I am going to show you how to improve your bench press so that you will finally have an impressive answer for all of those annoying questions.

I remember back in 1999 I was competing in a powerlifting contest and Ryan Kennelly was lifting in the Bench Press division. I had heard of him before even though he had not yet burst onto the national scene. I watched him attempt 650 pounds and blow the weight up almost to lockout with lightening speed, only to fall out of the groove and miss the attempt. Gus Rethwisch was standing near me and said something about how Kennelly was going to bomb out because he started too high for his first attempt. He came back on his next attempt, and this time the weight shot to arms length like a rocket and he locked it out without a problem! I remember thinking, “Man, I want to lift like that. That was Awesome!”

This is how to improve your Bench Press!

Now most people aren’t going to lift in a power lifting contest, so they don’t need to know how to train to lift with a bench press shirt, so I will focus on bench press techniques that will show everybody how to improve your bench press. If you want to know how to improve your bench press, here goes.

First, let’s talk about form. Lie back on the bench and slide back until your forehead is under the bar. With your feet firmly planted on the floor, push against the uprights and arch your back until only your traps and your butt are touching the bench. Squeeze your shoulder blades together and hold that position. Grip the bar with your middle finger on the power ring (those are the rings that are approximately 32 inches apart) and take it off the racks. Hold the bar at arms length above your chest, inhale deeply and hold it. Lower the bar toward your sternum, gradually tucking your elbows in toward your body until they are at a 45 degree angle at the point that the bar touches your sternum. When the bar becomes motionless, press the bar back up the way it came, by gradually moving your elbows out to the sides again and trying to pull the bar apart. This will help your triceps lock the bar out at the top. Exhale on your way up and hold the bar at the lockout position for a couple of seconds before your next repetition. Do five reps and then re-rack the weight. Rest for about 3 minutes between sets and stretch out your chest, shoulders and triceps. 5 sets of 5 repetitions is a great way to increase bench press strength.

There are many ways that I can show you how to improve your bench press, but this is one tried and true system. If you put your heart and soul into the 5 sets of 5 repetitions program, you will reap great rewards. If you are a power lifter and want to learn how to lift with power lifting equipment, watch for a new page on that subject. If you want to learn how to lift a specific weight for as many reps as possible, I will be writing something on that, too.