How to Increase Bench Press Strength

The bench press is arguably the most known weight lifting and bodybuilding exercise. Every weight lifter wants to have the strongest bench press possible. You may even one day be in a (not so friendly) competition with your friends regarding who can bench press the most weight. If you're new to the gym, you may not know the tricks of the trade. Here are some tips you can follow to maximize your bench press strength and out-lift and impress your friends.

Instructions

1. Begin by increasing the strength of your triceps. This may sound confusing as the bench press is normally thought of as an exercise strictly for the chest. The fact is that strong triceps can add significant weight to your overall bench press. Make sure that you devote one day a week to a solid triceps workout with plenty of weight lifting reps.

2. Determine your maximum bench press before beginning weight training. This is the only way to chart your improvement through the weeks of strength training. Press yourself and see just how much weight you can press one whole rep. Write that number down so you can keep track of your improvement through the weeks and months.

3. Use a variety of workouts with free weights and an inclined, flat and declined bench. Begin with a total weight you're comfortable with, such as 60 total pounds (30 in each hand). Set the bench at a 30 or 45 degree angle or as if you were sitting in a semi-recliner at home. Do 12 bench presses and then two reps of 10. Increase the weight (if you can) by 5 or 10 pounds. Do two reps of 8. Again, increase the weight by 5 or 10 but only if you can do so without over-straining or hurting yourself. Do a rep of 6. Repeat this same routine but this time lay the back of the bench all the way to the ground so that your body is declined. Finally, repeat the routine on a normal flat bench. This works and fatigues your entire chest. You'll probably find that you struggle with the final exercise, the normal bench press, the most. This is because it's the last of three exercises. While you may not be able to bench as much during this exercise as you can during the first two, don't worry. In the end, you will find that you have greatly increased your bench press strength after only a month or two.

4. Place anywhere between 30-50 pounds over your maximum bench press weight on a bar. Have two spotters stand on either side of the bar and one at your head with his hand right underneath the bar. Lay on a flat bench and grip the bar in normal bench press fashion. Use the three spotters to raise the bar up to the upright position. The two spotters on either side should then let go and the person behind you should leave his hands right underneath the bar in case you begin to struggle. Then, very slowly begin to lower the bar. A good way to do this in correct time is to have a spotter count down from 10 to 1. The bar should be at your chest when the countdown is complete. Then, have the three spotters help you lift the bar to the upright position again. Repeat the exercise. You'll probably only be able to do a few reps, 5 at the most, before become very fatigued. Since this exercise overly-exhausts the muscles, you shouldn't do this before any other bench press exercises.

5. Stretch before and after lifting. Many people only stretch when they're working out mainly their arms or legs. However, it's important to stretch out all of the muscles you use when performing a bench press both before you begin and after you've finished. This can prevent injuries and also add to your overall strength. Stretching won't add 100 pounds to your bench press but it could be the difference between you benching 290 and 300 pounds.

6. Give your muscles plenty of rest in order to recover. In reality, you shouldn't perform bench press exercises more than twice a week. Remember that your muscles will grow during this period. Performing these exercises more than twice a week could lead to serious injuries in your arms and chest.

Tips & Warnings

• Never try to bench more than you can. This is an easy way to seriously injure the muscles in your arm and chest.

• Don't work out alone. Remember that spotters aren't just there to make sure that weights don't fall on you. They are useful in making sure that you lift the weights in the correct motion as well.