Discover the top three tips that helped me improve my bench press game and achieve explosive gains! If you’re looking to push past your limits and maximize your upper body strength, these tips are a must-read. From proper form to strategic training techniques, find out what worked for me and take your bench press to the next level. Let’s get started!
How My Bench Press Exploded! (3 Tips)
Have you been struggling to increase your bench press? Are you stuck at the same weight, not sure how to progress? Well, look no further because I have some tips that will help you increase your bench press and achieve new personal records. In this article, I will discuss how my bench press exploded, and the three tips that helped me achieve a double bodyweight bench press.
Tip 1: Focus on Form
One of the most crucial aspects of bench pressing is proper form. It can be easy to get caught up in the weight you’re lifting and sacrifice your form, but this can lead to injuries and a plateau in progress.
Here are some form tips to keep in mind:
- Keep your feet firmly planted on the ground.
- Squeeze your shoulder blades together and keep your chest up.
- Grip the bar tight and lower it to your chest with control.
- Drive the bar back up explosively.
By focusing on form, you will be targeting the right muscles and not wasting energy on unnecessary movements.
Tip 2: Progressive Overload
One of the most popular and effective methods to increase your bench press is gradual progressive overload. This means gradually increasing the weight you lift week by week or month by month.
Here are some tips for progressive overload:
- Track your max weight.
- Add weight gradually (around 5-10lbs at a time).
- Take deload weeks.
- Vary your rep range.
By gradually increasing the weight you lift, you are gradually introducing your body to new challenges, and your body will become stronger in response.
Tip 3: Train Accessory Muscles
While the bench press primarily targets your chest, it also affects your triceps, shoulders, and back. By training these accessory muscles, you will have a stronger foundation and be able to lift more weight.
Here are some accessory exercises to consider:
- Tricep dips
- Shoulder press
- Bent-over rows
- Decline bench press
By targeting these accessory muscles, you will be able to strengthen them and support your bench press. This will lead to gradual progress over time.
In conclusion, increasing your bench press requires dedication, patience, and attention to details. By focusing on form, gradual progressive overload, and training accessory muscles, you, too, can increase your bench press and achieve new personal records. It’s not easy, but with time and effort, you can do it.
- What methods did the speaker use to increase his bench press?
The speaker used three methods to increase his bench press. These methods included focusing on proper form, gradual progressive overload, and training accessory muscles.
- What is progressive overload?
Progressive overload is gradually increasing the weight you lift over time to introduce your body to new challenges and stimulate muscle growth.
- What are some accessory exercises to target when trying to increase your bench press?
Some accessory exercises to consider include tricep dips, shoulder press, bent-over rows, and decline bench press.
- Can I claim the free book mentioned in the video?
Yes, the free book mentioned in the video can be claimed for free.
- Is the video a good source of information for fitness enthusiasts?
Yes, the video is a good source of information for fitness enthusiasts, particularly those looking to increase their bench press.