Tuesday, January 25, 2011

What's Wrong With My Bench Press? Your Bench Press Technique

Increasing your bench press numbers is about a lot more than just repetition. It's also about more than just getting bigger. Moving heavier weights on the bench really comes down to good bench press technique.

The world record for this lift is over 1,000 pounds. There is no way that someone can lift that much weight based only on strength. When the weight gets that heavy, you have to have perfect technique. The average lifter in the gym does not have a good understanding of what bench press technique is all about, so they easily get stalled at a certain weight, and get frustrated.

If you want to start pressing more weight, it's time to focus on your technique.

Bench Press Technique Checklist

Here is a short list of things that you should be doing before ever attempting the lift itself. A little time to properly prepare will make all of the difference in the weight you will be able to move.

Squeeze your shoulder blades together and keep them tight.Get a good arch in your back, but make sure your butt doesn't come off the bench.Make sure you are on your toes, and your feet are underneath you.Use a strong leg drive to push your traps into the bench.

Now that you are all set up to perform the lift, there is one key mistake that many lifters make at this point. They lift the bar off the rack. All of the work you just did to make sure your body was tight, is now gone.

Instead, you should be pulling the bar off the rack. As you pull, you will be able to keep the tension in the rest of your body.

Now You Are Ready To Lift

Now it is time to start the lift itself. When you begin the lift, you need to create tension in your hands and arms. You do this with two simple techniques. First, squeeze the bar as hard as you can. Try to crush it.

Second, try to pull the bar apart. These two simple steps will put your arms in the correct position, and create the tension you need for big bench press numbers.

Technique Will Always Be King

Now that you have a good idea of proper bench press technique you have to keep training it over and over again. If this is the first time you have read these techniques, it will take time for them to feel comfortable. Stick with it no matter what. Big bench press numbers are right around the corner if you are willing to put in the work!

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