How to Bench Press More Weight

You will learn the proper way to do the bench press to achive maximum power.

Difficulty: Easy

Instructions

Things You'll Need:

• Workout Bench
• Barbell
• Spotter

1. With your spotter ready. Grip the Barbell with your hands just slightly wider than shoulder width.

2. Plant both feet firmly on the floor. When you perform the press you will need to drive your feet into the floor as firmly as possible. Arch your back just slightly and pull your shoulders back hard into the bench.

3. Exhale and hold. You will only hold your breath for a moment while your spotter unracks the barbell.

4. Have your spotter help you unrack the weight and hold it steady in place at the starting position. If you wish to lift maximum weight, your spotter will need to provide as much help as possible during the unracking of the weight.

5. Lower the weight as you inhale deeply. This is the most important part of a heavy lift. Most bodybuilders lower the barbell across their chests. To lift maximum weight, you will lower the barbell until it touches the lower part of your ribcage. This will incorporate larger muscles to help you lift heavier weight.

6. When the barbell touches, do not stop but in one fluid motion extend your arms and lift the barbell back up to the starting position. You will need to exhale hard as you raise the barbell. Resist the urge to bounce the weight off of your body as when you reach bottom.

Tips & Warnings

• Make sure to lower the barbell to a point near the bottom of your rib cage. This provides the most power. If you are used to touching the barbell to your chest, this change may take a few weeks to help you. Keep trying it and give it some time to work.
• Never hold your breath for more than a second or 2 as you perform the lift. You could blackout and drop the weight on yourself if you hold your breath to long.

[DanimalMonster]

on 11/25/2009 Great bench pressing technique, thanks. 5* recommend.