Do you want to know how to get better at bench press? Well that’s exactly what we’ll going over in today’s video.
I’m just going to be straight up with you and tell you that you need to eat more in order to lift more. A good rule of thumb to follow is that eating more increases your strength.
No, eating cookies and doughnuts will not increase your strength. Sure, you may put on a little strength but aesthetically, you’ll look like crap.
Eat clean, but don’t worry, you don’t have to make yourself go nuts eating clean. You can throw in some of your favorite foods such as chocolate cake with custard. Just make sure the majority of your diet is clean.
personally, I’m not a big eater. I tried to eat so much last year and it was a nightmare. Sure, I got in a lot of calories but I was miserable. I was constantly stuffing my face and my stomach felt like it was going to rip.
To combat this, I would recommend consuming a homemade mass gainer. this is simply where you put a bunch of healthy foods into a blender and make a calorie dense shake.
Train your triceps
One of the most used muscle groups in the bench press are your triceps. So by training your triceps you’re strategically increasing your bench press. This is a clever way to increase your bench.
Make sure each and every week you’re increasing your triceps strength. I personally like an exercise where you hold a dumbbell with both hands and put it behind your back and start training your triceps. This is a great exercise to increase the strength of your triceps.
I would also recommend a body weight exercise. You can use dips to do this. The’re simple to do and you can do them anywhere. Whether you’re at the gym, at home or even at the park.
Train for longevity
You don’t want to short-term gains, you want long-term gains. What I mean by this is looking after your body when working out. One of the ways I hurt my elbow and shoulders when benching was when I was benching with flared elbows.
When you bench, you want to make sure your elbows are tucked in. This way you’re taking off the strain from the shoulders and elbows and putting them onto your triceps. And remember above, we’re training our triceps even more so this will only help us.
Use your feet properly
Many people don’t know that their feet can actually help them with the bench. Make sure you never lift your feet off the ground. I don’t know why people do this. By having your feet on the ground it’s going to allow you to draw power from it. The next thing you want to do with your feet is keep them wide apart, this will help you get your balance right.