Bench pressing may be one of the most popular strength training exercises out there, but if you think you’ve got it all figured out, and that you know all there is to it, then you’re in for a big surprise. Here are 5 tips on how you can improve your bench press, especially if it’s been a long time since you’ve been able to break your record.
The right way to grip the barbell
To get the most out of bench pressing, you need to keep your wrists straight and place them right below the barbell, otherwise you will end up bending them. Not only does this increase the risk of injury, it limits how much weight you can lift. For a much better bench press, make sure your wrists and forearms are aligned in a right angle with the barbell.
Be aware of your feet
Pay attention to how you’ve placed your feet when doing this exercise. If both of your feet are placed flat on the ground, you’ll gain more stability and a stronger push. You can also put more weight on just the front of your feet by bringing them back towards your hip. This will help get your back into a more comfortable position. Either way, you want to make sure that your shoulders, back, and bottom are all supported by the bench. Paying attention to how you have your feet will help.
Make sure your arms in the right position
One of the most common bench press mistakes is to let your elbows go near your waist when bending your arms before the next lift. Your elbows should always be aligned with your shoulders to maximise your chest workout. Have someone supervise you while you do this exercise to make sure you’re doing it right.
Your eyes look right up at the barbell
The position of your head during a bench press is crucial to a good bench press. Before you start, make sure your eyes are looking up at the barbell. This automatically sets your shoulders and back in the right position once you start pushing the barbell upwards in line with your vision.
Take a break from bench pressing
If you really are stuck, and you can’t seem to lift more weight, then give other strength training exercises. Consider doing chin-ups or exercises with free weights. Giving your chest muscles a break allows them to recover, and gives you the chance to work on your triceps and shoulders in the meantime. You’ll see how when you go back to the bench press, you’ll have gained the stability and strength you need to finally break your record!
