In the gym, in which i train, Annual bench press competitions are organized. In addition to several other prizes, the winners also receive a free annual gym pass. I would like to take part in it and therefore I have such a small request – could you tell me some tricks, thanks to which I could improve my performance in bench press?
I think, that there are some things, which you should include in your trainings or adhere to them when performing presses, if you want to achieve perfection and the peak of your abilities in them. The list below is a summary of them. Perhaps you have already implemented some of the tips, some may seem insignificant to you, but remember, that usually the devil is in the details. If you stick to them, if you take care of the little things, it will be easier for you to achieve serious goals.
10. Get the help of a training partner. A training partner is both an insurance policy and the best training supplement. His help allows you to train with weights, which you would be afraid to wear before; safely add valuable negative repeats, thanks to which the muscles gain strength; helps to direct all strength for concentration to training, to exercise, not thinking, can you put the barbell down before reaching a muscle breakdown. Besides, it helps to evaluate the technique of movement, correct mistakes and train to the max.
9. Always choose straight bars. I know from my experience, that some gryphons in gyms – especially the older pieces – can be quite distorted. These are often deformations visible to the naked eye, other times it was slight – but always having a negative effect on the possibility of increasing the burden. With smaller ones, it does not play a big role, but already with these sub maximums – Definitely yes.
8. Always train with your optimal grip. To determine exactly the optimal grip width, do the following: Lie down on the bench without further thinking, grab the barbell and bring it to the starting position for bench press – and have someone measure the distance between your index fingers at this point. The result will be the best bar grip width when bench press with really demanding loads.
7. Get in the habit of being in the correct position on the bench. Really many people who train are not able to achieve optimal results in the bench press, because in their case it is precisely this element that is missing. In order to get on the bench correctly, you must position yourself like this, to align the eyes with the bar. Then place your feet on the floor on both sides of the bench, close to her, then arch your back slightly – but without detaching the top and c parts of the bench from the surface.
6. Always keep the bar fairly low on your toes. Thanks to this arrangement, you will have better control over the bar and therefore the entire load. It also allows you to put much more strength on the fingerboard, than if it were placed high on the fingers.
5. Pull off the shoulder blades. When you are ready to squeeze, always pull your shoulder blades together and place them in a stable position on the bench. Such a treatment will allow you to create a more stable surface, from which you will squeeze the load. This will also push the cage forward and shorten the distance, what the barbell will have to overcome.
4. Keep your elbows close to your torso. Pressing on a flat bench is primarily the art of generating maximum strength, and by keeping your elbows close to your body, you will be able to move the latissimus back muscle. Your performance will surely benefit from it. In this position you will definitely be able to generate more power, than if you pull your elbows back and line up with your shoulders.
3. Learn to breathe! Squeezers are often so focused on the movement itself, that they forget to breathe – which adversely affects their capabilities. Therefore, perform the presses correctly in this respect from the very beginning. At the starting point, when you have the barbell on straight hands, you take a deep breath and lower it into the cage. You exhale gradually, as you squeeze the load.
2. Squeeze straight. Squeezing the barbell in a straight line up you shorten the distance, how to overcome. As a result, it takes less effort to push the load out, And thus, the possibilities of increasing the size of JPM are increasing.
1. Always put in motion as much as possible. Whether, do you bench press with a load forming 60% your maximum or you are establishing new ones, higher, you must put maximum strength and commitment into motion, try to reach full squeeze as soon as possible – even if the barbell is very pregnant. Increasing the speed of extrusion, you increase the capacity of your muscles, which makes it easier for you to appoint a new one, even more sumptuous max repetition.