How to improve your bench press performance. 10 tips from a trainer

fitness trainer

How to improve your bench press results?

The bench press is a popular exercise that pumps up the upper body. It trains the pectoral muscles, triceps and shoulders. By how many pounds you bench press from your chest, it’s easy to gauge your strength performance.

How do I maximize my bench press?

Be sure to do a 10-minute warm-up. A dynamic arm warm-up will increase strength and performance and reduce the risk of injury. You should not do stretching before strength training, as muscle power will decrease. It is recommended to work on the bench press with lower intensity and lighter weight.

Include shoulder exercises in your training plan. Amateur lifters often have inflamed ligaments and tendons, and any injury, even a minor one, limits personal maximums. It is necessary to strengthen the rotator cuff of the shoulder to keep the joint strong and healthy. This is the only way to achieve record-breaking performance.

Eliminate unnecessary movements. Analyze how much strength is spent on small unnecessary interceptions, rolls, movements. Ask your partner to remove the barbell to save energy for the press. It’s critical to think through every action from A to Z. From the moment you sit on the bench to placing the projectile on the racks at the end of the exercise. This will give you the opportunity to do a few extra reps.

Include your leg muscles in the exercise. When the movement begins with a push with the feet off the floor, a force impulse is transmitted through the body to the barbell. All the muscles of the body begin to participate in the exercise, which gives tremendous power and maximum results.

Learn to rest your shoulder blades on the bench. And bring them together as you lower the bar to your chest. Engaging your shoulder blades helps push the barbell out of the bottom. You’ll be able to work with more weight. Pay attention to trapezius training. A strong mid-back will stabilize the barbell as it descends and shoot upward quickly. This will give guaranteed results.

Pump out powerful forearms. A strong grip will allow you to put a couple pounds on the barbell. By squeezing the bar hard, you engage your forearms. As a result, the bench press movement will be better.

Train the triceps. The triceps is considered a large muscle and forms 2/3 of the shoulder muscles. It is the one responsible for elbow extension on the bench press. A weak triceps is a weak bench press.

Use the single dumbbell bench press exercise. It effectively strengthens stabilizer muscles. You will be more confident in holding a heavy barbell without rocking.

Experiment with the position of your elbows. If you want to squeeze more weight, you need to engage the triceps more strongly. To do this, lightly press your elbows against your torso. The optimal angle is 45 degrees to the body.

Set the goal to achieve a short amplitude of the movement. The longer the movement, the more strength will be needed for the press. A short amplitude is created by placing your hands wide on the bar and a flexible lower back.

These recommendations will help you avoid injury and achieve high power results in the bench press.