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Whether you're a first time weight lifter or an experienced go-getter bodybuilder looking to perfect their motions, everyone can use a little help in sprucing up their routines. One of the worst things any gym-goer or professional bodybuilder can do is to continue doing the same thing if it's simply not working! Here are some tips to help you bench press more weight.
The following information may not necessarily require you to completely change your style, but you would do well to at least incorporate some of these points into your own routine for an effective combination. Specifically, a flat back style of lifting may introduced some real power into your routines. Granted, this style isn't for everyone, but it has produced great powerlifting results for many. Namely, this style produced great pectoral development and tricep strength. Although the bar will have to travel further than by using an arch method, but since the flat back style helps create more power in your pecs and triceps, it inherently helps you produce better balance. Also, many will attest that this style of bench press also enables you to receive more support from your lats. As a result, you will tend to get more explosion off of your chest; back archers tend to be slower off the chest.
Now, once you're in the gym and ready to go, take a deep breath and sit down on the bench. Make sure your feet are placed exactly where you want them and keep them in that location throughout your workout; do not shift your foot position while benching as this will undoubtedly throw off your balance and cause you to strain your supporter muscles. And at the very least, you won't be getting as much power through your bench press. Now make sure your body is flexed and that your shoulder blades are squeezed together when you grab a hold of the bar; maintain that flex throughout. As for your grip, there's no exact science to where you place your hands on the bar, so it's best to actually try out a few different positions to see simply see what works best for you.
Next, you'll want to make sure your elbows are placed correctly. Make sure you don't let your elbows out to wide. Instead, point them downward slightly and turned in enough where you can still call on your lats for power off the bar.
