Boost your bench press: 10 effective tips
The bench press is undoubtedly one of the most popular exercises in the gym, and almost everyone is familiar with it. For many, the bench press is also a measure of strength, and being able to lift a respectable amount of weight can be important. But how do you improve your bench press?
1. Bench press more often
To get stronger in the bench press, you need to train it with higher frequency. This is based on neuromuscular principles: the more often you perform a particular movement, the better your nervous system adapts. While bodybuilding focuses on high muscle fatigue and longer recovery, strength training is about optimizing neural adaptations, which requires more frequent training. Elite powerlifters, like the Russians, train the bench press up to eight times a week. Start with three times a week and gradually build up if you want to maximize your strength.
2. Lift explosively
Strength training is all about maximal motor unit recruitment. This is best achieved by pressing the weight explosively, even if the weight is not always moving quickly. Whether you are working at 70% or 85% of your 1RM, you should press with maximum force. However, remember that explosiveness should not compromise technique. Lower the weight in a controlled manner, but avoid dropping it to your chest.
3. Use low repetitions
To maximize strength, you need to train heavy with low repetitions. While bodybuilding typically involves 6-12 reps for hypertrophy, powerlifters most often use sets of 1-3 reps. This activates the strongest motor units and fast-twitch type II fibers, which have the greatest potential for force development.
4. Increase set volume
Repeated sets of the same exercise stimulate the same neural pathways, which improves neuromuscular activation. Therefore, train with high set volume, but adjust it gradually to avoid overtraining. For example, start with five sets of bench press three times a week. Remember that strength requires more stimulation of the nervous system than a few sets to exhaustion, as used in bodybuilding.
5. Avoid failure and exhaustion techniques
When your goal is strength, you should avoid training to failure or using techniques like forced reps. Fatigue reduces the muscle's ability to generate maximum force. While you can focus on hypertrophy at times to increase muscle mass, the main focus should be on heavy, explosive training without tiring the muscles.
6. Learn proper technique
Proper technique is key to increasing your bench press strength. Start with a solid stance, with your feet planted firmly on the ground and your back arched for stability. Keep your elbows close to your body, at about a 45-degree angle, to protect your shoulder joints and maximize lat activation. Use proper "touch and go" technique or stop on your chest like powerlifters.
7. Use accrual accounting
Plan your training with periodization to vary volume and intensity. To avoid overloading the nervous system, you should alternate between light, moderate and heavy training sessions. This ensures optimal progress and recovery. You can also follow programs like Boris Sheiko or Smolov Jr. if you need a structured plan.
8. Focus on bench press
While auxiliary exercises can be beneficial, your main focus should be on the bench press if you want to get stronger at it. Limit the number of auxiliary exercises and choose those that have the most transfer value. Close-grip bench presses and dumbbell bench presses are better choices than isolation exercises like skull-crushers or dumbbell flyes.
9. The bench press is more than a chest exercise
Although the bench press is primarily a chest exercise in bodybuilding, it is viewed differently in strength training. Here, it is about movements, not muscle groups.The bench press is a complex movement that involves multiple muscles, so it's important to optimize the activation of all muscles involved, not just the chest.
10. Train your upper back
Although the back is not the primary muscle in the bench press, it plays an important role as a stabilizer. A strong upper back creates a solid pressing foundation and helps prevent shoulder injuries. So be sure to train your lats, traps, and rear shoulders regularly to maintain strength balance between the front and back of your body.
These ten tips will help you take your bench press to the next level and achieve significant strength improvements.
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