Bench Press Bar

Increase Your Bench Press Quickly With These 3 Simple Methods ...

In this article we will look at 3 ways that you can increase your bench press. These techniques include the warm-up, breathing techniques, and also working additional muscles other than just the chest.

Warm Up

The warm-up plays an essential part in how you perform on your bench press. But the warm-up is actually one of the most neglected parts of workout sessions.

The warm up is a very important part of increasing your bench press. Yet many people neglect to do the warm-up properly.

That aching feeing that you may experience in your muscles is likely to be due to your muscles being cold and not warmed up.

Once you have taken part in a good warm up, there will be more blood and oxygen flowing through the muscles, which will be much more ready for action.

But in order to do a warmup properly, you need to do much more than just a few streching exercises. Instead, do you warmup by lifting light weights.

So if you aim to start your first working set at 200lbs, then first try doing the bench press with no weight on the bar at all. But do it slowly to make sure that you are working the muscles well.

Then put say, 40lbs on the bar and do 8 reps, and then put 100lbs on the bar and do 6 reps – all slowly. After these practice sets you should have warmed up the chest and arm muscles and be in better shape to take on your bench press set.

Breathing

Breathing is a very important part of increasing bench press strength, but many people neglect the importance of breathing.

The optimum way to breath when doing a bench press is to do a big, deep inhale before you do your first rep. Continue to hold you breath until the bar is all the way up. Then you can exhale and do another big inhale of air before you start the next rep.

The best way to breath during lifting a heavy weight is to do an initial deep inhale before you start the rep, and then hold your breath until you have completed the rep. Then exhale and then inhale again before resuming the rep.

Speed Of Reps

The speed that a rep is performed means achieving different results. Slower reps is better for increasing muscle size, whilst quicker reps is for increased strength.

So a quicker negative rep is a good idea if you want to increase your bench press strength. This will still be a steady and controlled lowering of the weight, but at a faster pace than you would do if you were training purely for size.

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Think you have a weak chin? Mine can't even bench press the bar.

I can't believe that guy just told me where to put my hands on the bench press bar. Its called a closed grip bench dumbass.....

When I was in school, I couldn't life the bar that you bench press with. Today? I ben...:

I hate when little kids workout and think there so cool and have to let the whole gym know they could bench press the bar

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