“How much benching can you do, bro?” You’ve probably been asked this question at some point during your gym sessions. Are you satisfied with your bench press strength, however? If not, you should read our post on the top bench press tips you can use right now to improve your bench press.
The bench press is the pinnacle of weightlifting. “How much can you bench?” is a question that has undoubtedly been asked of every male who has ever stepped inside a gym. Unfortunately, few of them are pleased with their answers to that question. However, how does one increase their bench press?
You need a lot more than simply a strong chest to be a formidable bench presser because the bench press engages multiple key muscle groups. Pecs, triceps, deltoids, and, indirectly, lats and legs, are among these muscular groups.
Let’s take a look at some scientifically proven ideas and tactics for increasing your bench press and packing on lean body muscle swiftly.
Why Your Bench Press Is Weak?
1. You’re a Bodybuilder When It Comes to Benching
There is almost never an exact right or incorrect method to do an activity, but there is always an optimal way. Benching like a bodybuilder (elbows flared and contacting the bar at the collarbone) is not ideal for building muscle mass or just moving more weight.
By enhancing stability, reducing the distance the bar must travel, and placing the correct muscles in position to accomplish the lift, a power-lifting technique can instantly add pounds to your bench press. Consider the following:
- Lie down on the bench with the bar in front of your eyes.
- Hands no broader than index fingers on the rings, grab the bar as tightly as possible, as if wanting to shatter it in half.
- Drive your shoulder blades together like you’re attempting to stuff them into your back pockets by arching your back slightly.
- Squeeze your glutes while scooting your feet underneath your hips and digging the balls of your feet into the floor.
- Unrack the bar by pulling with your lats as though you were performing a Straight-Arm Pulldown.
- With your elbows tucked at roughly 45 degrees to your torso, pull the bar down just below your nipple line.
- Press back up to lock out after a brief pause and driving your heels into the ground.
- This technique will feel unusual at first, but after you get the hang of it, you’ll find yourself with new levels of strength and power.
2. You Have a Weak Upper Back
The cornerstone for a strong press is the upper back. Which house would you choose to live in: one with a cement base or one with a sand foundation?
Your bench, like a home built on a shaky foundation, is likely to break apart if it doesn’t have a thick upper back to support it.
Take a few weeks to increase upper-back strength if your bench stalls. Rows, Pull-Ups, and Face Pulls should be done twice a week, and Deadlifts and Snatches should be done at least once a week until your upper back is in good shape.
3. You Have Weak Triceps
The chest and shoulders are responsible for lifting the bar off the chest, but the triceps are responsible for finishing the movement. You’ll be on the verge of being locked out if your triceps aren’t strong enough.
To develop powerful triceps, you’ll need more than just Push-Downs and Kickbacks. Push-ups, Dips, Skull Crushers, and Dumbbell Extensions bulk up the backs of your arms, which helps with the movement’s home stretch.
4. You Make Too Many Mistakes
Be truthful to yourself. When was the last time you squatted or deadlifted and failed? Due to the risk of decapitating oneself or herniating a disc, probably not recently. But when was the last time you were benched and failed? That was most likely the last time you benched.
People, for whatever reason, have no qualms with benching to failure and beyond, rep after rep with their spotter yanking the bar off their chest. It’s the equivalent of driving a race vehicle into a wall and continuing to press the gas pedal—it won’t get you any faster.
When your form starts to go down, stop each set a rep or two shy of technical failure. If you want to build a bigger bench, you should avoid all-out, gut-wrenching sets that leave you shaking in a heap on the floor.
This isn’t to say you shouldn’t go hard and heavy. Just keep it in mind. Doing 5 sets of 3 reps with your 5-rep max, for example, is a certain way to gain strength without reaching failure. Most importantly, maintain consistency in your form; the last rep of each set should be identical to the first.
5. You aren’t benching frequently enough.
Monday is chest day, therefore you bench on Monday, right? Only if you never want to improve your benching skills.
The Bench Press, like any other talent, requires a lot of practice. You would practice every day if you wanted to play guitar like Jimi Hendrix. You wouldn’t play once a week until your fingers were completely deformed. You’d start slowly, fine-tune your technique, and improve with time. Lifting should be approached in the same way.
Most people who want to build a stronger bench should bench twice a week. You can do heavy lifting one day then speed or reps the next. Don’t be scared to repeat a session twice a week in order to enhance your bar speed and technique.
Mastering bench press techniques
• Pull the bar apart as much as possible.
Pull your shoulder blades together and squeeze the bar as if you’re attempting to pull it apart when getting ready for the bench.
Maintain this position for the duration of the lift. By engaging your lats and activating more muscle fibers, you’ll be able to generate more force. This position will also benefit you because it will keep you in a stronger position.
• The position of your body on the bench
Pull your shoulder blades together and force your back into the bench, as described before. Squeeze the bar as hard as you can while keeping your feet planted just beneath or in front of your knees.
Maintain a slight arch in your lower back and keep your muscles tense throughout the movement. You should be so securely fastened that no one will be able to push you off the bench.
• Keep your elbows tucked (don’t let them flare outward)
Benching with your elbows flared outward is not only dangerous, but it also weakens your bench press explosiveness. Your elbows should be 30 – 45 degrees from parallel with your torso as you drop the bar. The elbows should be “tucked” into your hips).
The risk of a pec tear is greatly increased by flinging your elbows outward. One of the most common and dangerous weightlifting injuries is this one.
• Boost Your Adrenaline Flow
This is one of those “outside-the-box” mentality hacks that can help you bench press up to 10% more weight in no time. According to a study conducted by A.U.T. University, people who psyched themselves up before a bench press were able to improve the amount lifted by 8%.
So, how do you prepare yourself? To each his own, but one simple method is to listen to high-intensity music that stimulates the release of adrenaline throughout the body. Choose your favorite high-octane tune, stock the bar, and go to work!
• Visualization’s Influence
Visualize yourself completing a successful lift with heavy weight as another way to improve your bench press. Most gym goers don’t realize how successful this psychological strategy is. If you believe you can raise a given amount of weight, you’re more likely to do so (within reason).
Prepare for a better bench press
Making sure you do the bench press before any other workout is one of the simplest strategies to improve your bench press. You won’t be able to generate the greatest amount of force if you’re bench pressing near the finish of your workout.
This is linked to muscular and neural system weariness, which makes increasing your bench press more difficult. Although it may seem self-evident, many gym users fail to follow this simple rule: Always start with compound lifts.
Confusion in the rep-range
Most men who are attempting to improve their bench press keep to the same repetition range each workout. Remember that in order to progress and grow, your muscles require new stimuli and overload.
Changing your rep ranges will stimulate different muscle fibers and “shock” your chest into increasing its size and strength.
You might be doing hard sets in the 1–3 repetition range during some workouts. Other routines that vary from 8 to 12 reps.
Try varying your workouts, but make sure to include at least one hard (1-5 reps, 90% or higher of your one-rep max) exercise per week. If you continually complete 8 to 12 reps with the same weights, you won’t be able to increase your bench press stats.
You expose your body to multiple sorts of overload when you train at maximum intensity with a wide variety of rep ranges. Your body is forced to adapt and become stronger as a result of this.
Strengthen your lower chest
Many gym attendees make the mistake of focusing on their middle and upper chest while neglecting their lower chest. You can improve surrounding muscle groups by incorporating a range of decline chest workouts.
Exercises that help develop the clavicular pectoralis and anterior deltoids include decline bench press and decline dumbbell fly. Bench press strength and stability are dependent on these muscular groups.
Improve the strength of your triceps
During the bench press, your triceps are another important muscle group to work. Focus on building triceps strength if you’re having difficulties “locking out” on hard bench press sets.
Exercises that strengthen your triceps will all help you increase your bench press. Weighted dips, skull crushers, and tricep extensions are examples of these exercises. Additionally, bench press with a tighter grip to include the triceps more fully in the activity.
Why is my bench so weak: Review
Although I absolutely agree with Healthy Precision’s response, I’d like to know if you’re losing weight.
When it comes to bench press strength, it’s a known fact that as your body mass decreases, your bench numbers decrease. This is the only workout that is adversely affected by weight loss.
I’m not sure why this is. I’ll look into that, but someone said it was due of the leverage, which makes sense. Losing weight reduces the circumference of your body parts, which aids leverage.
However, this does not explain why someone’s bench results drop after losing a few pounds.
F.A.Q why is my bench so weak:
Is a 225 bench weak?
A 225 bench for a woman under 200 pounds, on the other hand, would be a highly competitive (advanced or elite) level lift according to most strength standards. You should compete in professional powerlifting if you’re a woman who can rep 225.
Why am I not getting stronger on bench?
The more stressful the situation, the longer the interval between workouts is required. Always keep in mind that a strong bench requires a strong back and hip drive. Your benching performance will decrease if you train your back or legs hard the day before, or even the exercise before. Benching is a total-body workout.
Do push-ups help bench press?
Yes, push-ups aid bench press performance. Push-ups improve bench press performance by increasing work capacity, increasing muscular mass in the chest, shoulders, and triceps, and keeping the shoulder joint and shoulder blades in good working order for longer training sessions.
There you have it: simple and effective bench press ideas and strategies you can use right now to enhance your bench press (and keep improving it over time).
Remember to concentrate on good bench press form and technique to maximize the movement’s safety and efficacy. You don’t want to injure yourself or rupture a muscle as a result of poor technique.
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