What are Some Ways I Can Improve my Bench Press?

It’s sometimes a chore at the beginning of the workout that’s often rushed or skipped. However, this is one of the most important factors in setting yourself up for a great workout and new personal bests.

Using a rubber band or cable machine, set at elbow height, move your forearm inward and outward while keeping your elbow locked to your side. The slower and more controlled you move your shoulder, the more activation you’ll achieve in the external rotators. 

Continue for 10 – 12 repetitions (reps) on each arm. Perform 2 - 3 sets if possible.

Simply stand beside your bench, jump down, and perform 10 – 12 reps. If a fully controlled Push-up is still too much, try a Barbell Push-up in a rack instead. Set the J-hooks up around hip, mid-thigh, or knee height (or use a box if available) and gradually lower your chest to the bar. This will help you learn the movement of a Bench Press and develop the necessary technique, strength, and endurance.

It is incredibly important to occasionally put the heavy lifting aside and focus on your technique and accessory movements. Understanding and perfecting your pressing technique is key to pushing heavier weight on the bar over time.

A flat bench or incline Dumbbell Press is a great way to strengthen the shoulders, pectorals, elbow joints, and triceps. However, it can often be more difficult and challenge you unilaterally (one arm at a time).

Laying back on the bench, ensure your back is naturally arched (not excessive), with your upper back pushing into the bench. Your feet should be shoulder-width apart, digging your heels into the floor. Positioning your feet is incredibly important in stabilising your core and hips. The harder you can push your feet onto the floor, the better and more stable you will be on the bench.

Your glutes need to be glued to the bench. Don't be afraid to squeeze those cheeks.

Your grip must be wide enough to allow your forearms to be straight. Choose what feels right for you while ensuring your wrists are straight, and your elbows are between a 45- and 75-degree angle. 

The Bench Press is a compound exercise, but don’t slack on isolating those triceps! Isolating and working on strengthening the primary muscles that the bench press uses is a vital factor in your overall strength improvement.