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How to increase my bench. Don t let them flop out as you lift. Grip the bar using a medium width grip. Owning this movement will help your starting position on the bench.

Don t lift your chest or arch your back to push the bar up. Next gradually increase your volume from less than 5 sets of bench per week to roughly 10 15 sets of bench per week. Have your spotter help you take the bar from the rack.

First increase your benching frequency anywhere between 2 4 times per week depending on your schedule. Keep your feet driven into the ground. Anchor yourself to the bench by fixing your head shoulder blades and glutes to the bench creating a natural arch in the back and a solid base to un rack the weight from.

As this can boost your strength gains by an additional 28 per extra bench day. They re there to support you. The bench press involves the whole body but its main purpose is to build up the chest and to increase power and strength in the upper body.

Keep your feet flat on the floor legs bent and upper back flat against the bench. To hit the upper chest perform incline barbell or dumbbell bench. Push your shoulder blades together as you bench in order to get your upper back tight.

Add more incline bench presses the bench press works the chest but it doesn t hit every pec muscle fiber to the fullest degree. Instead of benching just 1x week. As you extend the thoracic spine to drive your upper back into the bench you re engaging your lats.

Warm up it should be obvious that we need to warm up before lifting a heavy weight but if you did not know this please warm up before you lift. Keeping your elbows close to your sides lower the bar straight down to the bottom of your chest. Sure this move will increase your shoulder strength but you ll also improve all important shoulder mobility and increase your range of motion on the bench.

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