Home Fitness 5 Ways To INCREASE Your Bench Press

5 Ways To INCREASE Your Bench Press

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Discover 5 unique ways to increase the amount you bench press. If you find that you’re weak with dumbbell chest exercises or barbell bench press then this video will help you learn what to do to lift more weight. You’ll not only get a stronger bench, but you’ll also build more muscle, and explode your max in all your upper body pushing movements.

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Timestamps:
1. Compensatory Acceleration Training (CAT) 0:45
2. Plyometrics 3:03
3. Start Dead Bench Pressing 5:59
4: Technique 8:08
5. Include Auxillary Workouts 9:24

When I first started Bench Pressing I was one of the weakest guys at the gym. I remember actually being embarrassed to bench in front of other people at my high school. And I would go to a separate gym after school to work on it privately. Since then I’ve really improved my bench and I did it naturally, just by using a couple simple methods that I’m about to share with you today. I know how frustrating it can be to feel weak with this exercise, so I want to go over 5 specific things that you can start doing right away to improve your bench press. And you don’t just have to take my word for it because these 5 strategies that I’m about to show you have been tried and tested by the best benchers in the business. As long as you use them consistently you’ll be amazed at how quickly your benching power will skyrocket. So lets get started with our first method – something known as compensatory acceleration training or CAT. This involves using explosive force to power out of the bottom portion of the bench. To start you want to select a heavy enough weight that will barely allow you to squeeze out 8 reps. When bringing the bar down towards your chest you want to imagine that the bar explodes as it touches your chest, powering back up to the starting position. By exploding as hard as possible on the positive or lifting portion of the rep, you’ll be able to use the improved leverage and momentum as the weight drives up to push through the traditional sticking point, which is just before lockout. One study found that sticking points on the bench press usually happen once you’re 90 percent through the lift. Another study found that sticking points happen because of a lack of transitional phases and not producing enough force to overcome the weight. The researchers in this study concluded that focusing on explosive power off the chest and carrying that power all the way through to lockout is vital to improving your bench. They also found that having better control on the eccentric part of the lift will help with getting the weight back up as well. So, the goal should be to lower the weight to your chest in a slow and controlled way and then explode up as fast as you can. If you aim to get enough speed after coming off your chest, you’ll be able to overcome the sticking points. Another study focused on muscle activity during the upward movement portion of the bench press. Researchers broke the upward phase of the bench into three parts – Phase 1 was the pre-sticking point, Phase 2 which was the sticking point, and Phase 3 was when the barbell sped up again after moving past the sticking point. On average The sticking point was reached somewhere between 1/5th and 1/3rd of a second after the bar came off the chest, and this is where we would want to really try to explode and accelerate the barbell upward. Since speed x strength = power, the greater

Research:

One study found that sticking points on the bench press usually happen once you are 90 percent through the lift
[1] The Sticking Point in the Bench Press, the Squat, and the Deadlift: Similarities and Differences, and Their Significance for Research and Practice

The researchers concluded that focusing on explosive power off the chest and carrying that power all the way through to lockout was vital to improving your bench. They also found that having better control on the eccentric part of the lift will help to get the weight back up
[2] Effect of Different Pushing Speeds on Bench Press

The researchers found that the deltoids and pectorals increased activation after the sticking point, while the biceps decreased activity. The sticking point was reached between .2 and .35 of a second after the bar came off the chest

[3] The Sticking Period in a Maximum Bench Press (Journal Sports Sciences 2010)

All athletes experienced a considerably greater one rep max after performing the plyometric exercises than when building up with sub maximal lifts. The average increase was 4% higher when doing plyometrics
[4] Acute Explosive-Force Movements Enhance Bench Press Performance in Athletic Men

The study, which was focused on beginner weight trainers, recommended that beginners should perform concentric training in addition to full range movements to get stronger faster.
[5] Effect of Muscle Actions Against Strength Gains

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Comment(23)

  1. I use to bench 300 in high school now I struggle with 100 and it’s just upsetting i think back and honestly lifting was just so easy back then idk why I’m having so much trouble it’s only been about 4 years idk how I let my self go that bad in 4 years

  2. Wow people believe me when I say this is really helpful advice I was really only able to bench 120 but now after following these useful pieces of advice I'm nearing on 1100 and I'm on my way to wsm 2020, never give up anything is possible

  3. Before i lift only 20kg in 13 avril I watch this video and I do all what he said today 31 August I lift more 60 kg I think that I can in two other months to lift 80 or 90 kg 💪

  4. The power rack method worked well for me about a year ago. I went from a 1RM of 250 to a 1RM 280 with a BW of 154. Then the next day I tore my rotator cuff trying to hang up side down on the smith mach. Now my 1RM is only 225. Pissed me off. Took me 4 months to get back up to that. Watch those shoulders is all I got to say.

  5. I noticed my bench went up when I stopped bringing the bar down so slow trying to focus too hard on a contraction and being all about time under tension. No I’m not letting the bar just fall on my chest.. im still controlling the weight but I’m just thinking less about it and focusing on the “press” motion ..more than bringing it down so slow and controlled..

  6. Dears , I am confused, 75 degree angles to your body or 45-degree angles to your body ? can someone professional answer these questions ? I am doing like 75 degrees like in the video , but the coach in my gym told me to do 45 degree angles . I weight 181 lbs and can do 300 pounds bench press without any supports, I was told that my 75 degrees may hurt my shoulder joint . thx a lot .

  7. "I remember actually being embarrassed to bench in front of all the other people" – sometimes you can't cure it even after a few years of working out.

  8. my bench press is my weakest lift. last time i lifted was 3 years ago so i was a little rusty. my deadlift was 325 , squat was 305 , & clean was 185 , yet my bench is a 115 😅

  9. I lift weights 3 times a week to improve strength and to maintain, not to buff up. I also found out that for me If I take off a month without lifting any weights that my max bench press is a little higher, this is probably due to my muscles being relaxed for awhile. Also I work out with lighter weights si I can do more reps and as my body tires I lower the weights

  10. I hope 3:23 isn't really how you bench. You couldn't flare your elbows more if you wanted to. Are you trying to tear a peck, hurt your shoulders, give your elbows nowhere to go on the way up, not use as much tricep and front delt to assist with the weight… You want to teach people how to bench more weight, teach them the proper set up, bar path, leg drive and they'll add 10+lbs to their bench that same day. GUARANTEED.

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