Tips on Increasing Bench

[Silent]

what are some ways to increase bench. like how to hold it, where your feets should be

[Wolfnatas]

If you strap bombs to your chest, the bar won't have to go as low and will therefore be slightly easier to lower & raise.

[Chiznarles]

Originally Posted by Wolfnatas

If you strap bombs to your chest, the bar won't have to go as low and will therefore be slightly easier to lower & raise.

excellent advice.. I will have to try that today.

[Firehawk]

Here you go brother, one of the best bench setup video clip out there (powerlifter style). This also saves your shoulders. Bodybuilders like to bench with their elbows outward to work the chest more. I'd rather protect my shoulders by tucking my elbows then do DB presses on a slight incline to work the chest.

http://www.ironaddicts.com/video/ben...p.405.kyle.AVI

[armorforsleep]

Originally Posted by Silent

what are some ways to increase bench. like how to hold it, where your feets should be

do 4-5 sets, going for 4-6 reps each time. try increasing the weight by 5 lbs each week (or if your gym has 1lb plates, then 2lbs a week or whatever you need). keep your feets firmly on the ground, dont be a clown and leave them in the air

[threenorns]

second firehawk's setup. flat-back bodybuilder style only got me so far - once i switched over to powerlifting style, improvement was immediate and pretty steady.

using flatback, i maxed out at 120 - i could only do three, then stalled on the fourth rep. after something like three months using powerlifting style, i'm at 155 - still stalling on the fourth unless i have a spotter to hand off.

that's the other thing: MAKE SURE you have someone to hand off to you - otherwise your shoulders come untucked and you lose the form.

as a commentary to the video:

• keep your abs TIGHT
• keep your shoulderblades tight together to form a stable shelf
• don't stick your elbows straight out to the sides - keep them in at about 45 degrees
• the bar travels from your sternum (lower ribcage) to up over your chin
• drive down with your heels
• suck in a BIG breath at the beginning of the rep and hold it until you've got the bar back up. if you exhale halfway through, you lose leverage.