"How much can you bench bro?" Surely we've all been asked this question at least once. While the bench press isn't the "end-all, beat-all," it certainly has its benefits. The following are some ways to help you on your quest to the "Big Bench."
Achieve Structural Balance
Your body actually contains a protective system called the "Golgi Tendon Reflex." It is a feedback system that will cause your muscles to relax if it senses tension is so great that your tendons could tear. Basically it is your body's way of preventing injuries. If you've ever been lifting a weight, everything is going smoothly, and suddenly all your strength is gone and you can't move the weight another inch, you've experienced the Golgi tendon reflex. Achieving balance in your muscle structure can correct undo stress already placed on your tendons, which when fixed will allow you to lift more.
Alternate the Lifting Tempo
In other words, the time you use to lower the weight (eccentric portion of the lift), move the weight (concentric portion of the lift), and the pause in between this exchange. Using a longer amount of time to lower the weight will strengthen your nervous system, as well as increase muscle mass (hypertrophy). Doing this is a good way to develop perfect form, and will also be beneficial if you have problems getting the initial drive off of your chest.
Alternate Hypertrophy Training with Strength Training
Combining the two can give you the best of both worlds. Everything else being the same, if you add 2 lbs. of muscle, you will be stronger. Also changing your rep schemes can prevent overtraining.
Use Board Presses
I prefer these to any other partial bench movement, because the weight still transfers to your chest instead of your shoulders or elbows. These are especially helpful if your triceps are weak in comparison to your chest (i.e. you have trouble "locking out"). You really could use several different materials to do the exercise, but you will need 1-2 other people to help. I like using three 2x4's cut short, stacked, and connected to each other so they won't move. You'll want someone to hold the boards in place so that they won't move when the bar touches, and to help make sure that the bar will actually touch the boards. Always use a lift-off/spotter on this exercise as well. The person benching should make sure their shoulders stay relaxed and tucked back so they don't roll forward when the bar touches the board, and allow the bar to move through a natural benching motion without locking the elbows out at the top half of the movement. This is also a good exercise to get your body used to heavier weight.
Use Different Angles
The stronger I become through a more difficult angle, like an incline bench, the stronger I will be on a flat bench.
Use Dumbbells
Dumbbells are a great way to build hypertrophy, as well as correct any imbalances between the left and right side of the body.
Use a Closer-Grip Bench to Train the Triceps, But Still Hit the Chest
Your triceps play a big role in benching, however it's difficult to train them. After all, you never bring your grip so close that it hurts your wrists, shoulders, or elbows; it's just not worth it. A good rule of thumb is a slightly-narrower grip than shoulder-width. Don't come up to a full locked-out position, and possibly bring the bar lower than the spot on your chest you touch for a normal bench press.
Increase Your Rest Time Between Sets That Are Close to Your Max
If I'm benching 90% of my max for 3 sets, I'm going to need more than 30 seconds to adequately recover. It may take my body as long as 5 minutes to replenish ATP stores. You can feel when you're ready for the next set.
Increase your volume
The main causes of over-training are a lack of sleep and poor nutrition. That being said, you don't want to have the gym become your life and spend 3 hours in it every day. But if you're stuck at a plateau, increasing the number of sets and maybe adding another bench day may be just what the doctor ordered. When using multiple days in a week for the same muscle, make sure you vary tempo, weight, and angles. Remember, two men who are exactly the same doing the same workout, but one man does one extra set; the man who did an extra set lifted more weight that day.
Perfect Your Form
Even if in the short run your weight goes down, in the long run you'll make better gains and save yourself from injury.
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Should you follow one or more of the following tips, you should find your bench starting to increase. Just remember, that everything takes time in the gym; after all, "Rome wasn't built in one day"". As long as you keep the ri-FIT-ulous attitude, everything will work out just fine.
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