One of the most popular exercises in the gym, particularly among men, is the bench press. When talking about an individual's strength, the question is always "how much can you bench?" It's a good measure of upper body strength, as it uses the chest, triceps, shoulders, and biceps. The bench press is a pretty simple exercise to perform, as virtually anyone can do it.
If you are interested in learning how to increase the amount you can bench press, the good news is that you don't need any special equipment or supplements to accomplish your goals. Regardless of what weight you can currently bench, there are techniques you can benefit from.
The grip is the first point of emphasis when getting ready to do a repetition. If you opt for a wide grip, then more pressure will be placed on the chest muscles and it will involves pushing more outward. On the other hand, a narrow grip involves the triceps a lot more, and you will be pushing more inward. The consensus is that the ideal grip is somewhere between the two, with your forearms perpendicular to the ground as you lower.
If you are new to the bench press, start with no weight and focus on technique. Keep your shoulders and back down on the bench the whole time. Spread your feet out wide, with your legs at slightly less than 90 degrees.
Once you have established a grip and lifted the bar up, lower it down to the point on your chest where your forearms are perpendicular to the floor. Once it hits your chest, push the bar straight back up. Once again, I would recommend starting off just lifting the bar only, or very light weight, so you know what grip and landing spot on your chest is ideal. Having someone spot you is a good idea so they can provide feedback on your technique.
Most advise pausing when the bar comes into contact with your chest. What you don't want to do is bounce it off your chest, as it will give you momentum. While momentum might seem like a good thing, it's not. You want muscles to do all the work so you get maximum benefits from each repetition.
The bar should come to a complete stop as it hits your chest. This will reduce the possibility of injury, and keep the bar in the right position.
Also, be sure to use a nice, controlled motion when pushing up. Going to fast can once again result in injury or losing control of the bar.
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