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YEAAA BUDDY!

Bench Press Tips That Helped Me Get To 225

I have never been a strong bench presser. My chest... Well it's hard to find in large shirts, I'll just say that.

But over the last few months I have really tried to put more effort in obtaining a larger/stronger chest.

Here's what I did during the lift to lock in my form and put up more weight than ever (by a lot).

Hand to bar placement. Look at your left hand. The bottom right corner of your palm, close to your wrist... The bar need to travel over that. This give you so much more support from the wrist instead of just straight across up closer to your fingers. Aka less BEND in the wrist as you press
Shoulders locked DOWN & BACK. Think you are putting your shoulder blades into your back pocket. Also imagining you are pinching a cute bum with your shoulder blades ;) No one likes a soft pinch
Hips on the bench, arch in the back (nothing crazy here)
FEET need to be flat and close to your hips, not stretched out. You need to drive through your feet especially on the last few reps. BUT, you are pushing down and away from you. Like pushing a rug with your feet. This will LOCK EVERYTHING into place.

THEN BE ABOUT THAT ACTION!!!

What helped me with getting here that doesn't have to do with the actual movement.

Train volume as well as strength weekly. (heavy bench one day (5-8 rep maxes) then higher rep counts in full ROM (DB Bench/slight incline, 8-15 reps)
Accessory work for strong stable shoulders
Pull Ups, A stronger back also for more stability
Creatine - More Energy in muscles to perform over time.
A Nitro Cold Brew To get you through it before hand (Coffee & Creatine)
Trusting the process and knowing you will not feel your best some days and others you will love it.

Hope this helps.

What big lift are your trying to be better at this year?! Let me know below

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