Before we talk workouts we need to talk Bench Press technique. To get the maximum benefit from the Bench press you need to be able to lift more weight. The most important elements of proper technique are stability and good leverage. Simply lie down flat on the bench and grasp the bar with your middle fingers over the lines that are engraved in the bar.
Slide on the bench until your chest is under the racked bar, your feet should be planted firmly on the ground. Lift up your shoulders off the bench and arch your back, plant your neck and traps firmly on the bench so that only your traps and butt are touching it.
Now the bar should be above the top of your head. Be sure to pinch your shoulder blades together and hold it throughout the lift. This position does two things, it helps with stability and focuses the weight on your lats, triceps, chest and shoulders. This also shortens the distance that the bar travels.
From the down position, load the bar to 30 percent of your bench press max. Check your positioning and push up on the bar lifting it for the rack. Hold it at arms length over your chest and lower it in a smooth controlled descent. The bar should stop just below your nipple line.
Your elbows must maintain a 45 degree angle to your body during the entire lift to keep the proper line and leverage. Press the weight to the starting position in a straight line. A simple bench press tip is to try and pull the bar apart while in the press motion.
With the proper technique out of the way we move on to the most important part. Adding weight to the bar! With 60 percent of your bench press max on the bar, get into position and complete 5 repetitions in good form. After each set stretch and rest for 3 minutes then increase the weight.
Now put 80 percent of your max on the bar and lift it for 3 repetitions. Next you will stretch and rest. This is so important to prevent injury. Load the bar to 85 percent. Lift this weight for 1 explosive rep. Lastly put around 90 percent of your best Bench Press weight on the bar and perform 8 to 10 sets of 1 repetition, and as always stretch and rest between each set.
The bench press guide will add muscle and power like never before.
