7 Tips For A Bigger Bench Press
The bench press is one of the most popular exercises in the gym. It's also one of the most challenging to improve. Many people want to increase their bench press numbers, but they don't know where to start or what to do. In this article, I'll provide some tips on how to get a bigger bench press.
1. Master Proper Technique
Before you can increase the amount of weight you can lift, you need to master proper technique. Proper technique ensures that you are using the right muscles and reduces the risk of injury. Here are some tips for mastering proper technique:
- Lie on the bench with your feet flat on the floor and your hips, back, and head in contact with the bench.
- Grip the bar with your hands slightly wider than shoulder-width apart, and make sure your wrists are in a neutral position.
- Keep your elbows tucked in and lower the bar slowly until it touches your chest.
- Press the bar back up to the starting position.
2. Train Your Supporting muscles
The bench press primarily works your chest muscles, but it also engages other muscles in your body. If you want to increase your bench press numbers, you need to train these supporting muscles. Here are some exercises that can help:
- Triceps: Close-grip bench press, tricep dips, tricep extensions.
- Shoulders: Overhead press, lateral raises, front raises.
- Back: Rows, pull-ups, lat pulldowns.
3. Use Progressive Overload
Progressive overload is the key to getting stronger. This means gradually increasing the amount of weight you lift over time. Here are some ways to use progressive overload:
- Increase the weight: Gradually increase the weight you lift. Start with a weight that you can lift comfortably for 8-10 reps and gradually increase the weight over time.
- Increase the reps: If you can't increase the weight, increase the number of reps you do.
- Decrease the rest time: Decrease the amount of rest time between sets to increase the intensity of your workout.
4. Vary Your Grip
Varying your grip can help you target different muscles in your chest and arms. Here are some grip variations you can try:
- Wide grip: This targets your chest muscles.
- Narrow grip: This targets your triceps.
- Reverse grip: This targets your biceps.
5. Incorporate Assistance Exercises
Assistance exercises can help strengthen the muscles used in the bench press. Here are some assistance exercises you can try:
- Dumbbell bench press: This exercise helps improve your stability and balance.
- Incline bench press: This exercise targets the upper portion of your chest.
- Push-ups: This exercise helps improve your overall chest strength.
6. Eat a Balanced Diet
Your diet plays a significant role in your strength and muscle gains. If you want to increase your bench press numbers, you need to eat a balanced diet that provides your body with the nutrients it needs to build muscle. Here are some tips for a balanced diet:
- Eat enough protein: Aim for at least 1 gram of protein per pound of body weight.
- Eat enough carbs: Carbs provide energy for your workouts.
- Eat enough fats: Fats help regulate hormones and provide energy.
7. Get Enough Rest
Rest is just as important as exercise when it comes to building muscle. Your muscles need time to recover and repair after a workout. Here are some tips for getting enough rest:
- Get enough sleep: Aim for at least 7-8 hours of sleep per night.
- Take rest days: Give your muscles time to recover by taking rest days.
- Manage stress: Stress can interfere with your sleep and recovery, so make sure to manage your stress levels.
The Last Rep
Increasing your bench press numbers takes time, effort, and consistency.
Mastering proper technique, training your supporting muscles, using progressive overload, varying your grip, incorporating assistance exercises, eating a balanced diet, and getting enough rest are all essential steps in getting a bigger bench press.
With dedication and patience, you can improve your strength and increase the amount of weight you can lift, making your bench press a source of pride and accomplishment in your fitness journey. Remember to always prioritize safety and proper form, and to consult with a professional if you have any questions or concerns.