Bench Press Routines, Tips on Increasing your Max Bench Press and How to become a Bench Press King at Your Gym!

Thursday, April 20, 2006

A Tip to Increase Your Bench Press - Mass Secrets

One easy way to increase your bench press is to increase your bodyweight. As your bodyweight increases, you'll find your ability to lift heavier weights also increases as well.

So if you're stuck at a bench press plateau, try increasing your body mass either by eating more, or changing your training style a bit or both.

If you don't know how to do this, check out this webpage on mass building secrets - they work even for hardgainers.

Friday, March 24, 2006

Use Bench Press Chains to Increase Your Bench Press

Using chains in your bench press can help you develop power through the upper portion of your bench press.

What happens in this excercise is this: Chains are draped over each end of the barbell bar, with 3+ feet of the chain resting on the ground.

As you unrack the weight and lower it, the chain begins to pile up on the floor the lower down the bar gets, making it lighter. Then, as you reverse and start pushing the weight away from your chest, more chain is lifted off the ground, making it harder to lift through the upper portion of the lift.

As you can see, using bench press chains can help you develop power through the "top end" of the bench press lift.

Thursday, March 23, 2006

Sqauts - A Big Help to Get a Big Bench

Squats actually help you bench more weight. No, really.

It's true because squats strengthen your body's core, hitting almost all of the major muscles in your body, which increases overall muscle size, causes an increase in testosterone development, and strengthens supporting muscles that will help you increase your bench press.

As you are able to lift more weight in your squats, you'll notice that you'll suddenly be able to bench more as well.

I bet you no one ever told you that about squats before, did they?

Wednesday, February 22, 2006

The Dumbell Bench Press

The dumbell bench press can be a very effective excercise to use when you are trying to increase your max bench press, as it allows you to target the muscles used in a traditional bench press through a full range of motion.

Using dumbells in a bench press motion strengthens the supporting muscles that are involved in developing your bench press to its maximum potential.

Monday, February 13, 2006

More Rest = Bigger Bench

A lot of people are unable to perform at a peak level of performance due to overtraining and a general lack of rest.

Scale back on all of your other activities, and make sure you are getting at least 7 hours of sleep per night and watch your max bench press soar as a result.

Wednesday, February 08, 2006

Looking for some Inspiration to Help Increase Your Bench Press?

If your training has hit the wall, and you need a bit of a jump start, some inspiration to keep going, you should check out the video of scott mendelson bench pressing over 1000 pounds - it's crazy.

You can see the video by following the link found at, and clicking on the 1000 pound bench press article link on their home page.

Monday, February 06, 2006

Watch Your Grip to Increase Your Bench Press

When doing bench presses, the way you hold the bar is extremely important, as the grip you have on the bar determines which muscles are mainly being used to lift the weight.

For example, if you use a wide grip for your bench presses, you will end up using more of your pec muscles to lift the weight than if your grip was closer together (which causes your triceps to lift most of the weight).

The optimal grip for strength ultimately depends on the individual, but most prefer a wider than shoulder width grip, and keeping your elbows tucked into your sides as you lift.