The Bench press can be a difficult lift to see dramatic increases in the amount of weight used. Because of the vital importance of this exercise and popularity it is used by almost everyone in the gym.
Identifying Technique
Having good technique is also a benefit that is going to make all the difference in the world when you bench. So with that being said lets go aver a few key points.
1- Make sure your head is securely placed on the bench. (Too many guys individuals int he gym lift their heads and this in a No, No.)
2- The shoulder blades are the next to position which means that you should squeeze them together so that they "pinch" the bench.
3- You should have an arch in your back. In other words scoot so that the chest is sticking out and the lower lumbar area of the back is not touching the base of the bench.
4- The Hips and or the buttocks should be the next point of the bench that is in contact with its base. As you look from the side, the head, the shoulders and the butt should be the 3 points of contact
5- Next the feet should be placed firmly and evenly on the ground. (NOT up with your legs crossed. This is in-efficient and also a safety hazard)
6- Take a deep breath and hold for the decent and breathe out as you press upward
7- The Bar Path should be in an arch touching your chest and pressing upward and back over the for-head
Strength Should be Your Goal
If your goal is to increase your size and strength, chances are that at some point you will hit a plateau during your progression. Plateaus are difficult to break through especially in the bench press. You might think there aren't very many ways to increase your bench, and gain much more strength in your bench if you haven't done your research, however lucky for you I have. In the Below Program I outline a 4 week plan that will help change your routine, which will allow for the appropriate strength barriers to be broken that can help increase your bench.