The bench press is the gym bro’s favourite exercise by a long long way and today I will give three simple tips to help improve those numbers so that when someone asks “How much do ya bench?” you can answer with an impressive amount.
Tip 1 – Let The Weight Settle.
People are in too much of a rush to power out their reps they don’t even notice that they are not settled on the bench properly. When I say about ‘Letting the weight settle’ it means un-racking the bar and holding it for a few seconds to allow your body to stabilise, along wth and compression in the bench foam to happen so that you’re nice and balanced (This goes for the squat, overhead press, jerk and other such movements too).
The next time you bench take out the weight and let it settle while making sure you have a solid set up (feel flat, ass on the bench, shoulders on the bench, wrists straight, the bar in the correct place in your hands etc), I can guarantee that you will find the exercises much easier, you will also be able to get tight too, which nicely brings us on to our next tip.
Tip 2 – Getting Tight.
Getting tight is something you will hear all good lifters talk about because it’s incredibly important. When you brace correctly by breathing in to your belly (diaphragm) and actively squeeze the bar as hard as possible while contracting your back and lats hard you recruit more total muscle, this means more power and also more stability, both of which you need to bench a lot of weight.
Practice this with just the bar, dare I say it you want to get to the point of discomfort with how tense your body is because that means you’re along the right path. DOn’t forget to stay tight throughout the entire bench press movement, especially the pause at the bottom – this is required in a comp which leads to my next tip.
Tip 3 – Pause Every First Rep
Pause reps have had their merits sung plenty of times and doing a set of entirely composed of pause reps is great for strength but it can limit the amount of volume you can achieve, this is simply due to the weight reduction you would need to have a meaningful set of pause reps. If you pause the first rep of every set of bench presses (or presses in general, then finish the rest as touch and go), you will get the benefit of control, strength, volume and patience because it will take out the need to rush, which will be very helpful if you compete in Powerlifting as you don’t want to get a red light for pressing before the command.
There you have it. 3 tips to help you improve your bench press numbers.
Bonus Tip – All The Pressing
A great way to train is by hitting all your pressing movements in the same session, starting with OHP, followed by Incline Press, then Bench Press and finally Dips (you can use push press in this is you wish too). By training this way you will build a strong upper body and hammer in lots of volume on your pressing ability. Use a ramping style rep/loading system for this, meaning if you start on 5 reps for OHP you stay at 5 and add a little bit of weight until you can’t hit 5, then go to incline starting on the weight you failed on in the OHP and repeat, then bench and so on, the dips can be weighted or not depending on if you want volume not hem or not. Doing this twice per week is more than enough to start with.