The keys to increase your bench press

First, you're going to have to adjust your form. If you're reading this article, there is a possibility that you're probably not able to unleash your full potential because of the technique you're using. You will need to ask yourself if you want to keep a bodybuilding posteur or one of a powerlifter. The powerlifting posteur and the bodybuilding one are pretty much the same, it's just that you will have more of an arch in your back with the powerlifting stance.

Either way, there are many other ways to diagnose if you're set up wrong. If you have wide shoulders and longer arms, you're going to need to place your hands wider apart. This will activate more of the chest, enabling you to lift more. This is one of the biggest problems with people bench pressing.

After you have your grip set up correctly, you will want to pinch your shoulder blades together and if you want to generate more power, slightly arch your back while leaving your butt on the floor. This will only add more pressure to your chest, so don't worry, it's not cheating.

I'm hoping you know this by now, but make sure you breath in a lot of air before you lower the weight and then exhail as you push. Next we're going to talk about your routine. This will be the determiner of how much you gain on your bench press. Your routine should change very often to constantly provide growth to your muscles. The biggest routine problem with people is that they don't go heavy and always do high reps.

To gain weight to your bench press you MUST TRAIN HEAVY. This does not mean every week of the year, but low repititions, usually around 3-5 reps and heavier weight obveously, will increase your one rep max. This gives your muscles a different overload and really gives it what a taste of the max is like. I've seen many people that can put up 225 for 10+ reps but cannot even come close to their 'calculated' bench press because their muscles simply cannot cope with it. Training heavy helps your balance and strength.

You also cannot bench press every day. Don't do it! DO NOT DO IT! It doesn't matter if you're sore or not. You need time to recover from each chest workout and training similar muscle groups day after day will just lead to overtraining. You also need to get enough sleep and consume enough calories to aid your growth.

Switching up your routine and using some of these methods will definately improve your bench press.