The bench press is one of the star exercises when it comes to working the pecs, and it is also one of the three basic exercises in powerlifting.
Whatever the reason, if you want to improve your bench press, it is convenient that you start applying these seven tips in your training to break your stagnations and continue to progress.
Prioritize the bench press
If you want to improve in a specific exercise, the best thing you can do is carry it out at the beginning of the training session. At this time you will be fresh, you will not be in a hurry and you will have enough energy that you can use in the lift.
Warm-up thoroughly before you start
Remember that the warm-up is mandatory, and it will largely determine your subsequent performance. Including a few minutes of light cardio, a few mobility sets for the shoulders, wrists, and arms, and a couple of close-set sets will help you do your best on the bench press.
Avoid overtraining at all costs
Overtraining is one of the worst things that can happen to you, and yet it can be relatively common if you are going overboard with training volume per session, or if you are routinely hitting failure.
If you feel that you are beginning to perform worse, or if you are beginning to suffer joint aches and pains, it may be time to reduce the intensity or volume.
Put aside the machines
Although machines can be effective to gain size in the pectoral, the most specific thing to improve in the bench press is precisely to perform that bench press repeatedly.
In the long run, it is much better to get used to the movement pattern of a bench press because this will bring your stabilizers into play and will certainly help you improve much faster than machines.
Protect your shoulders
Injuring yourself is the best way to stop progressing. If you take care of your shoulders during the movement, in addition to being able to lift more weight, you will progressively reduce your chances of suffering an injury.
To do this, perform a scapular retraction and practice the lifts with an external rotation of the shoulder in between.
If you want to gain the greatest amount of strength and muscle mass, the idea is that you lift as fast as possible, because this is how many motor units you will be able to recruit.
Respect the eccentric phase and resist the fall of the bar so that it progressively descends to your chest, but when you have to push it up, try to lift it as energetically as possible, but always respecting the technique.
Get active in every series
There are psychological techniques like visualization that can help you a lot to get active before lifting, and this process can make a lot of difference as it will allow you to lift much more and better.
The consumption of caffeine, the use of music, and the presence of a partner are other factors that can also help you to become more active and improve your concentration in a specific series.
You may also like to read: Nail fungus: How they occur and treatments for ringworm