Improve Barbell Bench Press

How To Improve Barbell Bench Press

Because the bench press isn’t as well-known as the other major weightlifting movements, it doesn’t get as much attention from coaches. Because of this, the bench press seems to have a higher incidence of shoulder and elbow injuries.

Even if you don’t have a medical degree or certification, it’s reasonable to assume that a barbell laden with hundreds of pounds, which is moving over your head, neck, or chest, deserves a little additional attention.

We spoke with some of the country’s greatest strength training experts to learn how to make the technique safer and more effective. They’ve shared their bench press training advice with us.

8 Tips To Improve Barbell Bench Press

Screw Your Feet Into The Ground

Many individuals find it beneficial to place their feet on the bench to alleviate the arch in their back. Is there any circumstance in which you may be required to place your feet on the bench? Sure. Generally speaking, the most secure and effective anchor and leverage will come from “screwing” your feet into the floor and converting your legs and torso into a solid, sturdy platform. From the ground up, your shins should create a line that is approximately perpendicular to the ground.

What exactly does this imply? Try to visualise pressing your feet into the ground, clenching your glutes, and locking your hips into position. Although the bench press is an upper-body exercise, if you apply full-body stress to it, it will alter the way the whole lift feels and make bigger weights seem lighter. Creating full-body tension will help you lift higher weights with less effort.

Improve Barbell Bench Press

Keep Your Gaze Fixed on the Ceiling

“One of the most common mistakes individuals make is to attempt to follow the bar with their eyes.” Instead, instruct them to raise their eyes to the ceiling when the barbell is pulled off the rack. After that, visualise where the bar is in respect to the ceiling in your mind. In his words, “that point informs you where the lockout will be on each and every rep.”

Improve Barbell Bench Press

Technique of Pressing

Contrary to more visible variations such as squatting and deadlifting, the bench press is a very intricate exercise, with the majority of people overlooking the little details that make a significant impact. Here are all of the insider tips and tactics that will come in handy after you’ve racked the bar and it’s time to start lifting heavier weights.

Improve Barbell Bench Press

Improve Barbell Bench Press

Keep your elbows in between your shoulders

An oblique angle of 45 or 70 degrees

A common benching position is with the elbows at 90 degrees. As a result, people’s shoulders are more likely to inwardly twist, resulting in discomfort. The angle of your elbow, as well as the alignment of your wrists, shoulders, and elbows, are all important considerations. This may somewhat alter the sensation of your range of motion, but it is the most effective technique to keep your shoulder joint, wrists, and elbows in good condition.

According to Healfit, “one thing I find incredibly important—and this is something that most people overlook—is that your elbows should always be in line with and below your wrists at all times.” Maintaining a straight line between the shoulders and wrists guarantees that all of the force generated by the push is transferred directly to the bar.

Improve Barbell Bench Press

Improve Barbell Bench Press

Remember to Make Use of Your Legs

Even though the bench press is intended to enhance upper body strength, your upper body is not the only one that is exerting effort. Contrary to common opinion, during benching, the legs can—and should—be included in the movement.

Just like you did when you were setting yourself up in the beginning position, you want to keep your body tension as low as possible during the whole action. While keeping your feet level on the floor, your legs should push into the ground, transferring the effort through your hips and helping to maintain the tension in your lower back and shoulders.

Improve Barbell Bench Press

Improve Barbell Bench Press

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Do not begin your workout with the bench press

Take into consideration doing some additional workouts to prepare for the bench press, such as those for your chest, back, and shoulders. This does not imply that you must totally exhaust your muscles, but it does imply that you engage everything in your upper body in a manner that reduces the possibility of damage. After all, you’ve definitely had more than a few workouts when you haven’t done a full warmup before you started the programme.

Simple exercises like as pushups and band pullaparts may be a fantastic method to get your body ready for a tough workout. If possible, include some low-volume explosive activities into your routine, such as 3-5 reps of med ball chest press (throwing the med ball like a chest pass either into the floor or a wall).

Improve Barbell Bench Press

Improve Barbell Bench Press Improve Barbell Bench Press Improve Barbell Bench Press

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