How To Increase Bench Press
Bench Pressing for Maximum Weight
by C Pikey
I’m assuming you’ve established a good solid base of muscle and core strength and have more than a passing interest in lifting. If not, don’t even try for 1 rep maximum lifts. Get a good solid base of training under your belt first, if you don’t you’re asking for injury. The main consideration when Bench pressing, for maximum weight rather than as a compound exercise for chest development, is the vertical distance of bar travel. Most of the true great lifters have enormous mass around the shoulder area, check them out on Youtube and you’ll notice the bar doesn’t travel that far in comparison to the more novice lifter. Relatively short arms are also an advantage as is a deep rib cage.
There are a few things you can do to reduce bar travel; The wider the grip the shorter the travel distance, for the lift to be a pass at a meet the grooves in the knurling on the bar cannot be showing between your hands - most lifters will be covering the marks with their first or index finger. Also the wider the grip the more strain on the pectorals. For lifter’s with stronger shoulders and triceps than pecs, the advantage gained by utilising a narrower grip and putting the focus more on these two muscle groups can outweigh the advantage of shorter bar travel.
An arched back raises the rib cage and reduces bar travel, this puts a lot of strain on the lower back so stretch first and don’t arch too much until you get into it. Remember for a good lift the Glutes and shoulders must always remain in contact with the bench and not move around.
The 3rd technique to reduce bar travel is to contract the traps bringing the shoulder blades together. To prove this, stick your arms out in front of you and contract your traps, you will notice your arms move back by at least a couple of inches, probably more. To practice this technique you’ll need a spotter to lift the bar over, otherwise you will loose the contraction when lifting the bar out of the rack.
Feet placement is important whether you prefer narrow or wide they must be planted strongly and underneath the torso to stabilise a powerful drive off the chest. For a good lift the lower legs can’t come into contact with the bench and the feet must not move.
Next is the groove of bar travel - most find it best to lift the bar in an arc from the highest point of the prone chest, usually the nipple to extended arms over the eyes. NOTE: the bar should also be lowered in this same arc. To perform the 1st phase of the lift
- Plant your shoulders into the bench and grab the bar at your preferred hand placement
- with only the shoulders on the bench arch your back and plant your feet, then lower your ass on to the bench
- finally contract your traps and ask the spotter to pass the bar over. The bar should be over your eyes, now slowly lower the bar to your nipples in an ark and pause.
There are basically two techniques to return the bar to the starting position, one is pure strength the other involves explosive power.
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Strength method – Hold the weight on a tensed chest with all major muscle groups tense then push the bar through the reverse movement of the arc to over the eyes. This is the simplest and easiest way to stay in the groove. Now signal for the spotter / s to take the bar.
Explosive Power - Allow the bar to sink about a cm into the pecs, by allowing the muscles to relax. Now pause. To initiate the return phase tense the pecs, lats, shoulders and arms, then push the bar back through the arc - obviously much harder to learn correct form and to keep the grove. This technique utilises the natural elasticity of muscles and connecting tissue to help move the bar off the chest. Caution should be used and time taken to learn it properly before slowly increasing weight over a number of sessions.
Heavy lifting is not without risk, ensure you are properly warmed up, have learnt the technique and have competent spotters before moving close to PB lifts.A further word of caution I tore my pec utilising the explosive technique, not the only reason it happened but it gave out while attempting a PB. It was very painful, ended my competitive Powerlifting and 15 years later still very noticeable – trust me you don’t want a torn pec!!!
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