How to Increase Your Bench Press If you are wondering how to increase your bench press, one of the most important things that you need to know is the benefits of using a spotter for the purpose of safety. There are many people out there who get hurt each year when attempting to go too heavy with the spot.
It is advisable to ensure that you play safe and are not afraid of asking for a spot where you train alone. You cannot regret this as rolling some heavy weight down a ribcage to the thighs before suiting up with the weight resting on the laps. The basic way of increasing your bench presses is through progressive loading and this means that each week you will be putting more stress on the muscles that you will be using in bench pressing. You can achieve this by adding smaller weight amounts to a bar each week.
The progressive overload usually force the body to grow and adapt to an ever increasing stress amount that you create weekly even though you will not be required to train to the point of failure apart from the last few sets as long as you perform the routine in the right manner. As you bench, you will need to ensure that your eyes remain below a bar while the shoulder blades should be squeezed together and the chest held in a high and inflated position and the back slightly arched. Ensure that your feet remain firmly on the floor so that you can have the power to push from there.
You should lower the bar down to the level of the nipple while touching your chest and ensure that you explode in a hyper way as you push up and back in some small arc. The position where you touch the chest with the bar will change from individual to individual. However, the most important thing is to ensure that this feels natural and doesn’t place a lot of stress on your shoulders.