The most frequently asked question at the gym: How to build a bigger bench press? It is commonly answered by: I don’t want a bigger bench press.
But the reason behind this answer could be the inability to build a bigger bench press. You want a bigger bench press; in fact, everyone at the gym wants a bigger bench press. But when we stop trying or often fail at it, we lose hope.
Building a bigger bench press is possible for everyone with the proper techniques. However, the bench press is a struggling exercise, and not all lifters can perform it efficiently. It can be because of the wrong technique and strategy.
So, you have to know some helpful tips and tricks to build a bigger bench press because muscular development and strength are what you want.
How Can You Increase Your Bench Press Strength?
There might be some reasons if it’s getting challenging for you to increase your bench press strength. The most common reason behind this is an improper technique or strategy.
The muscle or a group of muscles you want to target for more muscle mass should be strong enough. You can achieve strength through various exercises and moves. Building a bigger bench press is not a cup of tea, but you can’t take it as impossible.
The increased bench press strength can help you reach your goals easily. But how to increase the strength? There are some helpful tips to help you do it. Read below to understand them.
Tips to Improve Bench Press Strength
Increasing overall volume can be difficult, but you should determine the reason. Correcting the technique will make your journey easier. Building a bigger bench press. With the help of these 22 tips.
Do Bench Press First in Your Workout
Beginning your workout or training session with a bench press will help you put your efforts into the exercise. It will increase your stability and strength so well. If your focus is on benching, your first workout should be bench press to utilize the fresh energy of your body.
Warm-up plays a significant role in your workout session, especially if it’s about a bigger bench press. You need to warm up properly without getting tired as lifting heavy weights will not be possible for you then. You should keep these in mind:
- Range of Motion: Warm up to increase your range of motion for easier bench press.
- Blood Flow and Heart Rate: Your heart rate and blood flow should be increased in all the parts of your body to support the chest muscles.
- Weight Acclimation: Performing a set of weights you plan to lift will prepare your body beforehand.
- Avoid Fatigue: Never warm up too much or intensely as it will make you tired even before the bench press.
Use A Good Weight Bench
Quality equipment is a must when focusing on heavy lifting for target muscles. Without a good fitness deck, you will not perform the exercises comfortably, impacting the bench press negatively. Therefore, check for the correct deck bench dimensions.
This deck bench by DMOOSE is ideal for building overall upper body strength, helping you perform a stronger bench press. You can do various exercises for strength training by elevating the bar to 14 inches or using the bench inclined or declined.
Eyes Under Barbell
Lining up your eyes under the barbell will contribute to the bench press. It is not about gazing at the bar directly, but the eyes should be under the foot of the bar. The purpose is to minimize the distance from where you take off the barbell to the starting position on the rack.
Retract Shoulder Blades and Stick Chest Out
Shoulder blades, also known as scapula, should be retracted through the push. Getting under the bar on a fitness deck with retracted scapula is possible for almost all lifters. Retracted shoulder blades are crucial for bench press.
- Stable Foundation: Retracted scapula plays a significant role in stabilization. Better stabilization means better bench press.
- Shorter Range of Motion: Arching the back and retracting the muscles will reduce the distance and force you to need to push the barbell.
- Shoulder Health: Maintaining the retraction of the shoulder blades on the workout deck prevents injuries to the shoulders. It reduces the stress on the shoulder joints, which results in efficient lifting.
Four Points of Contact
Points of contact are the parts of your body that directly contact the barbell and the workout bench. Improving and stabilizing these points help you succeed in the big bench press journey. The four contact points are legs, butt, head, and shoulders. Active response to these points improves your strength.
Arch Your Back
To prevent shoulder injuries and keep the shoulder blades in place, you need to arch your back. Arching your back on the workout deck bench lets you retract the scapula correctly. And when you maintain the natural curve of your lower back, the shoulders remain safe while enhancing your lifting.
Tighten Your Lats
Engaging or tucking your lats in marks a huge difference. The change contributes to the proper alignment, without which you won’t be able to lift correctly. Tighten your lats to hold something inside while retracting shoulder blades.
Keep Your Wrist Straight with Knuckles to the Ceiling
With appropriate alignment and tucked lats, you will achieve a posture allowing your wrist to be straight. When wrists are straight, there is less pressure on the joints. Hence point your knuckles towards the ceiling to keep the wrists in place.
Tuck Your Elbows In
When the weight is on your chest, your elbows align with the barbell. This way, you can efficiently shift the force from the shoulder girdle to the barbell.
Choke the Bar to Death
The quick and easier way to squeeze out more weight on a workout deck bench is to use a death grip on the barbell. It is good for assisting muscles.
Use the Valsalva Maneuver
Taking a deep breath before you lower the weight and holding it until you push the weight above is a Valsalva maneuver. It helps you improve your core stability.
Lift-Off and Lock Out
The purpose of the lockout position is to help you get a feel about handling to lowering down of weight. You have to hold the weight with your arms straight for a few seconds in lockout position.
Maintain a Visual Point of Reference
For an easier bench press, you have to lock your eyes towards the center of the barbell when it’s up. It will keep you focused while guiding you during every repetition.
Touch the Bar to the Nipple Level
If you are tucking your elbows in, you will naturally touch the bar to the nipple level, which will make the push easy for you.
Push Your Feet Against the Floor
It is crucial to touch the floor with your feet, but you don’t only have to push. There should be enough pressure on the floor so that you can arch your back efficiently. In addition, it will put pressure on your upper body, improving your strength.
Forceful muscle contraction fastens lifting, and fast lifting means quick muscle strengthening. You reduce muscular fatigue when you deliver maximum force to fasten the lift. As a result, you become capable of lifting heavier weight without getting tired.
Squeeze Your Glutes and Abs
If you want to save yourself from back injuries during bench press, you should squeeze your glutes and abs. It is not only for your back safety but also for increased bench press strength.
Use an Approximately Vertical Bar ‘Groove’
A perfectly vertical groove is not possible with a bench press. But reaching nearest to the vertical bar groove is to improve your stability. Therefore, it is vital to focus on the natural and appropriate movement between the ending or starting position to the rep position bottom.
Remember These 3 Perpendicular Angles
When you keep the three most critical perpendicular angles in your mind, you hold the proper grip along with better joint protection.
- Starting and Ending Position: The lockout position in which your arms are extended significantly impacts the bench press. It should be perpendicular to the bench, on your upper chest, and not backward or forward.
- Bottom of the Rep: Forearms should be in a position that is appropriately perpendicular to the floor to avoid stress on the joints, especially shoulder joints.
- Bottom of the Rep: The front view must show the forearms perpendicular to the barbell, which means perpendicular to the floor and barbell simultaneously. It is to stabilize your body while providing you with enough strength.
Strengthen Opposing Muscles
If you want a big bench press, you should pay enough attention to the opposing muscles, which are the biceps and back. Exercises targeting the biceps and back muscles are crucial for required potential during a bench press.
Strengthen Secondary Muscles
Suppose you are not getting success in building the bigger bench press. In that case, there might be some hidden restrictions, including the weakness of secondary muscles. Triceps and front deltoids are the muscle groups involved in the bench press. They should also be strong to support your target muscles during a workout.
Building a bigger bench press doesn’t go the same way for all. You have to check for suitable techniques and tips for your bench press. But before getting started, you should develop strength, endurance, and energy for efficient results. These highly effective and helpful tips will ease your journey without disappointing you as a lifter.
Investing in a powerlifting barbell by DMOOSE can help you develop strength through your upper body workouts targeting your delts, biceps, and triceps. This powerlifting barbell for bench press is built to survive your toughest workouts and help you become stronger. The barbell is designed specifically to help you succeed in heavy lifting by allowing you to drop and repeat as often as you like.
The first time you try to bench press is difficult to master. Once you become comfortable with the technique, it will become second nature. You can safely and effectively lift weights by learning how to engage all muscles. You will notice a significant difference in your weight lifting ability if you take the time to master this step-by-step process.