“How much do you bench”? That’s the first question people always ask when it comes to the bench press, or even lifting in general. That’s enough of a reason for most bodybuilders to push those bench numbers up. If you’re trying to get a bigger bench press, I’ve some tips for you – 7 to be exact. Keep reading and find out more!
Bigger Bench Press Tip # 1 – Target Your Weak Link
Where’s your weak link? You can train that specific point using a power rack. Set the long pins so you start the lift at your weak point. Then use the second set of pins to set the upper limit. Let’s say your weak point is the lift-off phase. Set the long pins at that point with the second set of pins set 2 holes above your chest. This forces you to work only that phase of the rep. You can apply this tip to any point in the exercise’s range of motion.
Bigger Bench Press Tip # 2 – Work Your Triceps
As you know, the bench press is a compound lift that directly targets your chest, front delts, and triceps. Arguably, the weak link is your triceps. Therefore, work all 3 heads to build strength and size. This will help you build your bench press. Good exercise choices include the close grip bench press, triceps extensions, and triceps dips. Here’s a tip within a tip – try a seated dip machine, one that has you facing toward the machine. I can vouch for the effect it can have on your triceps. Here’s another tip: pause for a 3 count at the fully stretched position.
Bigger Bench Press Tip # 3 – Don’t Forget The Overhead Press
Since the shoulders are important to pressing power, make sure you include an overhead pressing movement in your routine. You can use a barbell, an EZ bar, a pair of dumbbells, or a machine. The key is to work the movement hard to gain size and strength.
Bigger Bench Press Tip # 4 – It’s About Form!
It’s common for powerlifters to arch their backs when bench pressing. The reason is an extreme arch combined with a wider-than-normal grip will shorten the distance the bar travels, making it possible to lift more weight. However, bodybuilders keep their backs flat on the bench. That’s because they focus more on the full range of motion. There are two points to be made here. First, don’t use an arch just to get more weight on the bar. Second, focus on form. I’ve seen guys arch and twist like a pretzel just to get the bar up. Don’t do that! Use perfect form! (1, 2)
Bigger Bench Press Tip # 5 – What About Elbow Placement?
There are some bench press “authorities” who believe you should not flare out your elbows when bench pressing. They advise you to bring your elbows in closer to your sides. One reason for this is that it helps you start the lift more explosively. However, many bodybuilders flare their elbows out. This puts the elbows in a direct line with the shoulders at the end of the movement. Arnold is a great example of this. The bottom line is you should try both methods and see what feels best for you and those elbow joints. (3, 4)
Bigger Bench Press Tip # 5 – Drive Your Legs
When setting up for the bench press, driving your feet into the floor helps provide stability and increase power. Therefore, try using your legs to push your body up the bench as if you were preventing yourself from sliding off. It should be noted that not all bodybuilders follow this approach. Legendary Lou Ferrigno used to bench with his feet up. He felt that this approach isolated his chest more.
Bigger Bench Press Tip # 6 – Supplements – More Important Than You Might Think
One of the first steps to a bigger bench press is to consume enough calories. You’ll never build a bigger bench press if you’re following a calorie-restricted diet. Therefore, eat more food! Emphasize high-quality protein and quality complex carbs. Protein shakes can add quality calories and will help you reach your daily protein goals. Make one of those shakes your post-workout drink, and you’ll jumpstart recovery. Take that seriously and drink it right after your last set.
Bigger Bench Press Tip # 7 – Surround Your Workout With Carbohydrates!
Make sure you consume about 50% of your daily carbohydrate total in the hours surrounding your workout. Of course, your protein should be high as well. What about supplements? Taking a good pre-workout and creatine is a must. I suggest Gorilla Mind Gorilla Mode pre-workout. This exceptional pre-workout contains 5g of creatine per serving. From there, I would add glycerol (it’s a must-have) I suggest Panda Supplements Pump Juice Liquid Glycerol.
Take things one step further and add a BCAA/EAA powder. I suggest 5% Nutrition All Day You May. One other consideration is to add EFX Sports Karbolyn to your program. This exceptional product gives you fast-absorbing carbs with no insulin spikes and long-lasting ATP energy. The combo of carbs, creatine, and glycerol will ramp up those water-based pumps. Plus, creatine improves strength, and glycerol improves endurance. Finally, stop by illpumpyouup.com for all your supplement needs!
Recap
If your goal is an impressive bench press, follow the tips I’ve provided in this article. Be consistent and work the bench hard, and you will hit your goal!
References:
- https://exrx.net/WeightExercises/PectoralSternal/BBBenchPress
- Mausehund, L., Werkhausen, A., Bartsch, J., & Krosshaug, T. (2022). Understanding Bench Press Biomechanics-The Necessity of Measuring Lateral Barbell Forces. Journal of strength and conditioning research, 36(10), 2685–2695. https://doi.org/10.1519/JSC.0000000000003948
- Schwarzenegger, Arnold, 1998, The New Encyclopedia of Modern Bodybuilding, Simon & Schuster, p. 324-325.
- Delavier, Frederic, 2010, Strength Training Anatomy, Human Kinetics, p.70-71.