10 ways to improve your bench press

When we go to the gym the most common asked question about our weightlifting is, how much do you bench?  If you want to improve your bench press so you can lift heavier for your one rep max on the bench press then follow these useful tips.

1. Shoulders back- this allows you to put ultimate force forwards to push the bar up off your chest, if you are not properly back then this limits your range of motion and the power you can build up over this range of motion.
2. Good foot position- use the floor to push off with your feet to help lift the bar.  If your feet are not in a good stable position so you can push up off the floor it makes it difficult to get the bower behind your bench press and puts you at more risk of injury
3. Say light weight- by telling yourself the bar is actually very light it makes it feel lighter so you can lift more.  Ronnie Coleman Mr Olympia employs this technique when doing almost all heavy power exercises.
4. Thicker bar- you will find a thicker bar will make it easier.  If you switch to a thicker bar to train with now and again you will be able to lift heavier.
5. Rest- take 3-5 minutes before heavy sets so you are fully charged for the set.
6. Train helping muscles- by training your triceps regularly and intensely you will improve your bench press as the triceps are the other muscle that play a big part in your bench press.
7. Keep bum on bench- don’t lift your bum off the bench this weakens your bench and puts you at more risk of injury.
8. Work on different sections of your bench- if you often get stuck at the bottom of your bench then work on that area primarily this will help you get it up the first 2 inches and will hopefully give it that boost to drive it right home.
9. Visualize- before every one rep max you need to visualize the rep from beginning to end with you completing it successfully. 
10. Aggression- often bodybuilders get themselves enraged before their one rep max.  I remember seeing the current world bench press champion having his wife slapped him around the face before his one rep max to enrage him for the exercise.  This isn’t necessary but just visualizing will get you angry enough.

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