Typically, this exercise is THE movement for the guys.

From the hardcore gym lovers to the average bro, when you speak with someone who trains, one of the first questions is “how much do you bench?”.

But, you’re not a bro 🙂, and this is one of many reasons why getting stronger in your bench is cool.

Moving more weight in this movement will definitely help you change the way your upper body look 👉🏼 toned arms & defined shoulders are on the menu here.

Here are three things you can do to bench more:

1. Use more leg drive
   When you go heavy, the bench press is actually a whole body exercise, where you want to create as much tension as possible from your feet to your neck.
   To achieve this, drive your feet into the ground to create tension in your legs. Imagine that you try to do a leg extension, driving your heels down and forward whilst keeping your foot at the same place. Your quads will fire up and your lower body will be super stable.
2. Stretch your quads
   This one will help you with our first tip. To create that tension in your quads, you want to bring your feet back toward your head as far as possible.
   Stretching your quads prior to benching and in between your warm-up sets will help you bring your feet back farther. This makes for a really stable & tight lower body!
3. Push your head & neck into the bench
   This is super straightforward. Push your head & neck down into the bench to create more tension in your upper body. It will help your scapula move more freely and get more stable shoulders.
4. Use a pause at the bottom
   This one will actually have you use less weight at first because you’ll target the weakest point of the movement.
   Do this for a while, apply progressive overload, and this will help increase your strength tremendously.
5. Train your triceps
   This will help get stronger in your bench press and make your arms look more defined and toned. Rope triceps push down, lying triceps extension, overhead triceps extension, dip machine… take the one exercise that allows you to train with stability and intensity and smash your triceps twice a week. Check out this video to avoid this mistake when training your triceps.

If you apply those, you will be able to bench more.

LFG

Yannick

Join our mailing list for weekly blog and youtube updates. You may or may not get exclusive discounts as well. Just sayin’. Join the gang!