Bench Press is the simplest exercise in powerlifting (in terms of biomechanics) but there are still some easy ways to make improvements. Here is a list of tips which I would like to share with you.
🔸1.Use the widest grip you can
🔸2. Always try to increase the height of the arch, it helps to make your body a spring and reduce benching distance
🔸3. Use the legs for support and to create initial momentum. Try to always make a powerful lift off the chest, it will help you quickly pass the dead point
🔸4.All world records in the bench press were set by athletes that held their shoulder blades together through the lift. Do you know what I mean?
🔸5.Inhale, hold your breath, lower the bar, press, exhale - in the interval 70-100% of ROM
🔸6.Do a competition pause on the first rep of each set (starting from 50%), if you want to - pause on each rep. No bounces, never
: During the Prep cycle - If you want to press more, you need to press more
🔸8.Increase the strength of your arms, weak arms - weak bench
🔸9.A large training load in the range of 60-70% (5 set of 5-6 reps) will make your technique better
🔸10.In the range of 70% or higher, try to always use the help of a spotter: for safety reasons, not to lose the power to lift, and to save your arch
🔸11.During the prep cycle do different variations of the bench press, as well as the exercises for speed, strength and flexibility
: During the Comp cycle - It is better to be undertrained than overtrained.
🔸13.During the Comp Cycle - decrease the number of variations and GPP
🔸14.Do the last heavy bench workout 14 days before the meet
Thoughts? Which item do you agree or disagree with? Tag friends who need to read that post.