THREE BENCH PRESS TIPS FOR MASSIVE MUSCLE GAINZ
BY GAINZ STAFF
As a culture that is obsessed with building the biggest upper body possible, it’s no surprise that the bench press is one of the most popular lifts in America.
This lift’s popularity is for a good reason; it is one of the best full-body maneuvers for developing the massive pectoral muscles than many men dream of. However, most people are not utilizing the bench press to its full potential. Here are three great ways to maximize your muscle when bench pressing.
“…you have to remember that this move uses your whole body.”
ONE: Tightening Your Back
Although your pecs, shoulders and triceps take on most of the load in a bench press, you have to remember that this move uses your whole body. Although focusing on the push from your arms and chest are important, many people are struggling with lighter weights than they should because they are not fully utilizing their back strength.
Although many people know that they should be bench pressing with a tight back, it can be difficult to pinpoint exactly where exactly this force should be coming from. One good way to find the right spot in your back is to put your feet up on the bench. Push into bar as if you were going to lift it, but do this without actually unmounting the bar.
You should feel your back arch naturally with there being a tightness in your upper back going towards your shoulders. This is the spot in your back that you should be aiming to tighten. Return your feet to the ground while remembering the pressure in your back from this trick. If your lack of a tight back was holding down your bench press numbers, this form adjustment should help you shatter your plateau.
“…the width of your grip can determine which of these muscles are hit harder.”
TWO: Grip Width
The bench press is great for developing your pectoral muscles and your triceps. What many people don’t know, however, is that the width of your grip can determine which of these muscles are hit harder. A narrower grip will generally hit the triceps harder. A wider grip will generally hit the pecs harder.
However, if you make your grip too wide, you will be limiting your range of motion. A limited range of motion on your bench press will prevent you from getting an optimal amount of pec work or tricep work in your bench press. If you feel that either your pecs or your triceps are lagging behind in development, do not hesitate to experiment with your grip width.
“Even small corrections to your form can help you fight your way through a difficult plateau and put on tons of mass.”
THREE: Explode Up
Many people wind up getting stuck in the middle or top part of the bench press motion. This problem is often a result of coming up without enough force. Although it is important to always lift in a controlled motion, you shouldn’t be afraid to use a lot of force to get your bar up. Lifting the bar too slowly can cause your triceps to become overly strained while your chest is still ready for more. This issue can exacerbate discrepancies between the strength of your chest and arms that will only become worse as you add more weight to the bar.
Additionally, you should be careful not to rest the bar on your chest at the bottom of the motion. Not only will this common mistake make it hard for your to generate enough power on the way up, it can also help injure your shoulders over time.
The bench press is one of the most useful full body lifts. If you’re sure to break down everything you’re doing during your bench press, you can get stronger and bigger as quickly as possible. Even small corrections to your form can help you fight your way through a difficult plateau and put on tons of mass. GAINZ