The most famous weight lifting exercise in the gyms is the bench press. For strength training beginners, it is usually among the first workouts to be learnt. Unfortunately,most people do not know how to do it properly. Are you having problems with your current bench press techniques? This article will give you tips on how to increase your bench press.
Do proper lifting
There are proper ways to deal with the weight when bench pressing. To start with, ensure that the thumbs are firmly wrapped around the bar to prevent any accidental slip of the weight; this is a very important aspect in stabilizing the shoulders and it shows that the weight lifter is ready to press. Also, fix your two feet stably on the ground for greater strength and stability: keeping the feet on the bench or hanging in the air is very wrong. The neck should be placed at a neutral position to avoid injury. You should never curve your back or bounce any weight off your chest- this is deadly.
Build your triceps
If you want to press greater weights, you need to increase the strength of your triceps by doing for example dips and rope press-downs.
Tighten your glutes
As you bench press with the glutes squeezed, the stability of the body increases hence more power for the workout.
Boost the strength of your back
The back renders the strength and support necessary for any physical activity. A strong back is a guarantee for greater bench presses.
A healthy and clean diet works best for weight lifters. Take a lot of proteins for muscle building, moderate carbohydrates intake, and drink a lot of water to keep you hydrated. You can also take vitamin and protein supplements to boost your strength.
Breathing is extremely imperative for any exercise. Before taking the weight down, breathe deeply and then hold; then on your way up, do a slow exhalation. So, breathing is another way of attaining stability by creating tension on your chest muscles.
Take time for recovery
What most people don’t know is that rest enhances the healing process. You also require recovery periods between the sets of bench press. Most importantly get enough sleep.