![]() ![]() ![]() One way to break through a plateau is by incorporating cluster sets.Ĭluster sets involve dividing sets into mini-sets, typically three. Most people who bench do the standard 5x5, and while this works great for beginners, you’ll find that you eventually max out your weight and struggle to put up more. On days where you’re lifting lighter and focusing on your technique, pausing can be beneficial during the first few sets. If your goal is to increase your bench press by 50lbs in 90lbs, pausing will only hinder your progress.Īt the same time, pausing does allow you to spot-check your form. Most people will find that pausing negatively impacts their strength and momentum, which makes it harder to push the bar back up. One of the most common questions people have about bench pressing is whether or not they should pause at the bottom of each rep. Should I pause at the bottom of each rep? Touching the bar to your chest can help you to keep a consistent range of motion. Make sure that the bar keeps the same path with every rep. You can spread them out on either side and keep them flat on the ground, or tuck them under your thighs with your heel raised off the floor.Īfter reviewing all these factors, the last thing to look at is your consistency. Keep your feet slightly behind your knees. You’re doing it wrong if your butt ever leaves the bench.įeet - Your feet positioning supports leg drive. This helps your chest and other upper body muscles to exert more force. At the same time, it should create slight tension in your upper body. Instead, your leg drive should keep your butt pressed into the bench. Leg drive - Your legs shouldn’t directly help you in your bench press. As you press the bar up, your elbows should slightly flare out. However, make sure your wrists aren’t tucked in too far - they should never touch your torso. You should maintain this position each time you lower the bar. ![]() Squeeze your shoulder blades together and when you push the bar up, make sure your shoulders are pressing directly into the bench.Įlbows - Make sure your elbows stay tucked in and directly below your wrists. Shoulders - Keep your shoulders tucked in throughout the press. This chest positioning shortens the bar path and helps you to have a naturally diagonal path. Make sure that your butt remains on the bench and slightly rotate your rib cage up as well. To maximize your strength, keep your hands shoulder-width apart.Ĭhest positioning - For a solid bench press, raise your chest towards the ceiling by arching your back. Using the proper grip keeps your wrists straight and the bar on the right path. You should feel most of the weight on the outer parts of your hands, directly above your wrist. Instead it should be resting on the heel of your hand. Grip - Make sure that the barbell is not resting mid-palm. It should be over your chest at the bottom of the press, but over your shoulders at the top. Be sure that the bar is following a slightly diagonal path. This puts you at a mechanical disadvantage while also increasing the risk of shoulder impingement. Here’s what you need to look for when reviewing your lift:īar path and location - Many people make bench pressing much more difficult by using a vertical bar path that’s directly over the chest. Now comes the fun part - watching yourself! Though it can feel a little weird, now is the time to critique your bench press so that you can get it down pat. Bring a friend with you to the gym and have them record you benching from every angle, including front, side, rear, and 45-degree front and side angles. The best way to do this is to record yourself lifting so that you can get a slow-mo view of every second of the move. The only way to increase your bench press is to first check your form. Keep reading to learn everything you need to know to increase your bench press by 50lbs in 90 days. Doing the same old routine for months on end won’t give you the progress and gains that you want. If you’re looking to bench 1.5x or even 2x your body weight, now is the time to switch up your routine in and out of the gym. This is when you can’t seem to add more weight to the bar no matter how hard you try. No matter if you’re new to weightlifting or have been at it for years, you’ve probably experienced a plateau. The bench press is one of the foundational lifts for anyone who is looking to get stronger. We may receive a commission for purchases made through these links. Disclaimer: This article contains affiliate links to products. ![]()
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