The Almighty Bench Press
One thing to keep in mind is, just because your naturally strong or take the best bodybuilding supplements doesn't make you a bench press champion. If you do something the wrong way you can't expect the right results. The bench press is the same, if you do it correctly you will eventually have great success.
In this article I will teach you some great bench press techniques. Now Before you read all the wonderful information below, here is my most important advice I have for you.
Key things to remember :
- Never Quit
- Don't Over Train
- Always Give 110% Effort
- Have Patience
- Set Realistic Goals
If you follow all of these key factors above you shouldn't have any problems being a great bodybuilder. Hard work always pays off in the end. Other body building tips
Table Of Contents
Start With The Bench Press
Exercise Triceps To Improve Bench Press
Keep Shoulder Blades Tight When Bench Pressing
Bench Press Do's
Use Right Grip
Have Feet Wide Apart
Keep Body Tight
Bench Press Dont's
Don't Lock Your Elbows
Don't Bounce Bar Off Of Chest
Don't Bring The Weight Down To Fast
Polls | Facts | Interactive
Raw Bench Press Record
How Much Do You Bench Press ?
How Long Have You Been Weight Lifting ?
Ask Questions / Leave Comments
Bench Press Tips
Start With The Bench Press
Your First Exercise Should Be The Bench Press
When you first walk in the gym, you have tons of energy, be smart and use it to your advantage, and go to the bench press first.
If you do the bench press at the end of your workout you won't have enough energy to really give it a decent effort.
Exercise Triceps To Improve Bench Press
Bigger Triceps Equals Bigger Bench Press
You can work on your triceps while on the bench press, just use a closer grip. Remember, the closer your grip the more you work out the triceps.
Keep Shoulder Blades Tight When Bench Pressing
You must try to keep your body as firm as possible, keeping your shoulders tight will help tremendously. This will assure that you have a stable environment, which is essential in pressing.
Bench Press - Do's
Keep Body Tight
Increase Your Bench Press By Keeping Body Firm
Whenever your pressing keep your body tight. Do not relax while pressing, it is a bad habit. You must keep your body focussed and firm, or you will never bench press like a champion.While bench pressing, try to imagine that you are using every single part of your body to lift that bar. Keep your mind focussed, act like your about to lift 1,000 lbs. By doing this, you will tighten up your body thus increasing your max.
Use The Right Grip
Stronger Grip Equals Big Press
Using the correct grip while bench pressing is very important. This is how you practice your grip. Grab a bar with no weights on it, bring it down to your chest, check if your forearms are pointing straight up at an 90 degree angel to the bar. Be sure to also wrap your thumb around the bar. Have Feet Wide Apart
A Strong Foundation Is A Must
A stable platform is a must. Having good balance will increase your bench press. One way to do that, is to have your feet spread wide apart. This will help you hit your max more easily. Make sure your feet are firmly on the ground, and use them to press off to get more leverage. Bench Press - Dont's
Don't Lock Your Elbows
Here is a common mistake among beginners. Most people lock out their elbows at the top of the movement. Why is this bad? Well, by locking out your elbows, you keep from putting pressure on your chest, which is the whole point of the bench press.You really need to avoid this bad habit. Sometimes you won't even notice your doing it, so make sure you have someone spotting you, and checking for your elbows.
Don't Bounce Bar off of Chest
Bouncing Bar May Lead To Injury
Bouncing the bar off of your chest is a very bad bench press technique. You should avoid doing this by all means.Most bodybuilders bounce the bar because it allows them to bench press more. One of the consequence's of bouncing the bar off of your chest is the potential for bone fractures.
Instead of bouncing the bar, leave a 2 inch gap between the bar and your chest as your bringing it down.
Don't Bring The Weight Down To Fast
Slow down !!! Your not racing with anyone. Try not to move the bar to fast while bringing the weight down on to your chest. You should focus on controlling the weight, which means DO IT SLOWLY.You can easily get injured by moving the bar to fast. You will build muscle much faster by controlling the bar and moving it slowly. Now you don't have to compete with a snail on who does it slower, use your common sense.
Polls, Facts, Interactive
Scot Mendelson - Raw Bench Press Record : 715 lbs
How Much Do You Bench Press ?
How Long Have You been Weightlifting ?
Feel Free To Leave Any Comments
BodyBuildingKing wrote...
in reply to Chris Hi Chris,
Thank you for your tips, it is much appreciated.
Posted August 09, 2009
Chris wrote
I weigh 198 pounds and press 415 LB (raw) and working to 430 LB (raw) for competition. I think the most two important things that will help someone is to have proper tech. and have a program that is designed to build strength not endurance. Explosive excercises under controlled motions make big bench presses. Always vary your workouts or you will become stale and not move more weight. Thirdly, is be consistant and dedicated to all of your lifts. There are many good workouts listed on the web for someone wanting a big bench, or even better yet, talk to people with big benches at the gym. These people are usually very nice and helpfull in helping somebody achieving their goals (lift safe and stay strong)..
Posted July 14, 2009
chow mein wrote
bench press is so hard to me, but most of the other workouts are endurable. does this mean my chests are weak?
Posted May 29, 2009
aaron wrote
i just started working out with my friend and he easily benches around 190-220 he weighs about 180 and i can do from about 105-125 and i feel like i should be able to way more than that and its very discouraging when i weigh about 170 how can i increase it faster.
Posted May 28, 2009
BodyBuildingKing wrote...
in reply to stefan Don't use your chest at all. You will see much faster results.
Posted May 10, 2009
