If you have an impressive bench press, you will be the envy of everyone at the gym. However, when you’re a newbie, nothing can be more frustrating than a weak bench press. For a weightlifting program to be considered effective, it must include bench presses as one of its major exercises.
The bench press is considered a perfect all-round upper body exercise. It helps train the pectorals, triceps, shoulders and the legs to some degree. However, it is important to understand that even though the bench press may look quite simple, it is a somewhat technical movement.
Come up with a solid pre-lift routine
It is important to develop a consistent routine, even when moving from one gym to the other. You need to use a routine that is suited to your mind and body. While the equipment you use may vary, one aspect should remain consistent and that is your routine.
It is important to position your wrists and elbows relative to the bar as this is an important part of preparation. While it is true that people bench in various ways, it is generally a good rule to have your wrists straight while your elbows should be on the sides. Make sure that you keep your wrists, elbows and legs on the same side of the bar.
Warm up well
The days when people needed to warm up on treadmills are gone, as nowadays people warm up with movements that are specific for the exercise they want to perform. This means that instead of going to the cardio zone for that casual jog, you can instead just head to the “weights room” and start warming up using the bench press.
This exercise will not only warm up the specific muscles needed for this exercise, it will also allow you to train using a warm up process that is progressive. This will prepare your body for the movement as well as the weight you will be using. You can also learn more regarding warming up through the valkyrie online website. They have more information that you might need to know.
Stretch within your limits
People used to believe that stretching was necessary before a workout session but research has proven otherwise. According to one study, static stretching prior to lifting weights can cause a huge reduction in strength even if it lasts for a very short time.
It was also proven by another study that if you stretch before working out, there is decreased strength in the upper and lower body in both untrained and trained men. If you are ready to be at your strongest, simply forgo stretching and carry on with your workout.
Change the grip width
Most studies show that various grip widths are responsible for placing the emphasis of the bench press on various muscles. As a matter of fact, it is an awesome way to help break sticking points while you continue to train your bench press by varying the width of your grip.
For instance, a wider grip width (just outside your shoulders) will place more effort on your chest while a narrow grip will further work the triceps.
Bench press as often as possible
When it comes to the matter of learning newer skills, you’ll always hear people saying that practice makes perfect. When it comes to weightlifting, it’s no different. It is a skill that you will need to practise more to get right.
Learning the movement, honing your form and then doing it over and over again will absolutely make you better. You can do it twice a month and then perhaps increase the weight as well. By doing it more often, you’ll succeed in refining your form and increasing your efficiency.