How to Develop A Big Bench Press

There are a number of small details that all need to come together at the same time to achieve a bigger bench press. I hope to convey what I know in this article to help you achieve a personal best.

Instructions

Difficulty: Moderately Challenging

Things You’ll Need:

• Weights and a weight bench, and ideally, a spotter or safety bar.

1. Getting set up on the bench is critical to your performance. Lie on your back underneath the bar and grab the bar at a spacing of about shoulder distance. I'm a 5'9" 181 pounder, and my grip without gear (more on that later) puts my pinky on the ring that's about in-line with my shoulder width.
2. Arch your back as much as possible. You must keep your butt on the weight bench, but try to drive your butt as far toward your shoulder blades as possible. The arch reduces the distance that the bar has to travel. I have seen some people arch their back to an incredible degree, and only have to move the bar 6 or 7".
3. If you are going to compete, the placement of your feet is often specified by the Federation putting on the meet. For instance: the USAPL, WDFPF, and 100% RAW, among others, all require that the feet be flat on the floor. Other Federations allow lifters to be on their toes. There is definitely an advantage to lifting on your toes, but I'll leave that for another article too.
4. Ok, so now you are almost set-up on the weight bench. Just before you get ready to take the weight into your hands, try to pinch your shoulder blades together as hard as you can, arch your back as far as you can, and squeeze the bar as though your life depended on it.
5. Take the weight, preferably from a spotter/hand-off man. Bring the weight down to your sternum, in a straight line, as quickly as you can, but while under control.
6. Once the weight touches your chest, blast the weight up explosively. Note: if you are in a competition, you most likely will have to wait for the press command, and this will reduce the amount that you can lift.
7. The explosive burst should help you to power through a sticking point that is less than half way up. You want to keep squeezing the bar all the way up.
8. As you get to the point where you triceps start to be the main source of force, try to concentrate on "bending the bar". The way I like to describe this feeling is more like making a conscious effort to pull your elbows in towards each other. This gives you leverage like a scissor jack.
9. Lock out the weight. If you are competing, you usually have to wait for the "Rack" command before putting the weight back on the rack.

Tips & Warnings

• Do not try bench pressing alone! It is dangerous, and people have been killed, or seriously injured doing so.