How to Improve a Bench Press

Ask weightlifters how strong they are and most will refer to how much they can bench press. The bench is not just a measure of strength, it can be an integral part your overall fitness routine.

Instructions

Difficulty: Moderately Challenging

1. Use proper form. Strong form reduces injury and lets you focus on each of the muscle groups required for the bench press. Keep your back flat and feet planted firmly on the floor. Push the bar straight up and pause for a 2 count before lowering it. Do not bounce the bar off your chest on the successive bench presses.
2. Focus on the chest muscles. Thes provide most of the power for the press. Other lifts to improve chest strength are the incline barbell press, incline flys and chest dips.
3. Increase the weight and decrease the reps. As you start lifting heavier weights reduce the number of times you press. On the last lift of the last set, go to failure, the point at which you cannot lift the weight without assistance. See the resources section for more information.
4. Train with the bench press once or twice a week. If you overtrain, you can damage and retard muscle growth. Muscles need time to recover after an intense workout.
5. Eat protein and carbohydrates. These items are essential to promote proper muscle growth and to assist the body in recovering from an intense workout.

Tips & Warnings

• Ask someone to assist you during any bench press exercises.