Key Elements for a Bigger Bench Press – Diet
Key Elements for a Bigger Bench Press
Michael Francis
Proper positioning on a weight bench to maximize leverage
Keep the bar in line with the eyes; if you are too far towards the top of the bench it puts your shoulders in a weak position and wastes energy, and creates unsteadiness when lifting off.
Firm foot contact with the floor close to the bench is Paramount! Feet on the bench, straight legs with feet lightly touching the floor is a recipe for failure; it decreases force and puts you out of balance. Feet planted firmly on the floor and push from that foundation to blow through sticking points. When your feet are close to the bench, its easier to keep the arch in your back.
Keep a solid foundation by retracting your shoulder blades and powerfully push yourself through the bench. Keep the chest the highest point with the back slightly arched and shoulder blades retracted, stay tight in the midsection; this will keep your back securely in contact with the bench and create the stability needed for heavy benching. Keeping the chest with a slight arch in the lower back will decrease the distance the bar has to travel.
A word about grip strength
You will notice most Big Benchers have huge forearms; that is because grip strength is a huge factor in controlling the bar. Wrap your thumbs around the bar and squeeze hard as if you squeeze right through the bar.
Grip the bar low in the palm towards the heel of your hand and lock your wrists straight to create leverage! If you correct the frequent mistake of holding the bar near the base of your fingers causing a backward bend in your wrist you will notice an immediate increase in your max bench due to the improved leverage and increase in sending the force of the chest, deltoids, triceps bicep tendon