Improving Bench Press


Have you been benching the same weight for a while?  Try identifying the weakest part of your lift… for instance you really struggle at the bottom of the lift pushing the bar off your chest.  If this is the case, try pausing for a count of three seconds when the bar is in the bottom position an inch or two above the chest before the concentric phase (pressing to the top position).  Try this for four weeks before returning to your original pressing tempo.  Alternatively if you struggle at the top end of the lift, pressing to lockout, try focusing on increasing Tricep strength using close grip presses, dips and Zottman presses.  Using chains will also help with the lockout phase of the press.  Again implement these changes for four weeks before returning to your regular workout and notice the increase in your Bench Press. 



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