How to Boost Your Bench Press Weights Right Now by Just Implementing These 3 Tips

Let's face it, you are often judged how strong you are by the weight that you can bench press. Although it is only accurate as an indicator of upper body strength, you still want to increase your bench press weight just to prevent your reputation from being thrown out the window.

I'm sure you don't want to listen to the " take it slow and your weight will increase gradually" type of tips. So here are 3 tips which you can implement immediately in your next workout and see results.

1. Train your rotator cuffs

You are only as strong as your weakest link. And the majority of bench pressers don't train their rotator cuffs, that's why you either see them getting injured while attempting a heavier weight or they still use the same weight after months.

To perform a rotator cuff exercise, hold your hand at 90 degrees with your elbow near your body, as if you are shaking someone's hand at a close range. Grab a light dumbbell in your hand and slowly rotate your forearm towards and away from your body.

Do this for 15 reps then switch hands. Perform for 3 sets prior to your bench press exercise. You can even do this on your off days too, as this is a good exercise that cannot be overdone.

2. Change The Width Of Your Grip

How you grip the barbell has a lot to do with how much weight you can press. If your grip is too close together, it actually strains your triceps more. But if your grip is too wide, there's not much distance to go between your chest and the maximum distance the bar can go.

The fix is to get a spotter to see if your forearms are totally vertical when the bar reaches the point closest to your chest. If it's vertical, you'll be benching more weights and be much safer doing it too.

3. Hold Your Breath

That's right, your breath should be held the whole time you are performing a repetition. Let me ask you how do you breathe when you are pushing a stalled car? I'm sure you did it while holding your breathe too right?

If you hold your breathe while pushing such a heavy object, doesn't it make sense to do the same while pressing a heavy object too?

Now that you've learnt these 3 simple tips, challenge your gym-mates to a bench press competition. Chances are they might be surprised at your rapid improvement.

References:
1. Rotator Cuff Exercises. Retrieved from http://askthetrainer.com/rotator-cuff-exercises.html on June 29 2009
2. How To Increase Your Bench Press: Short-term Plan. Retrieved from http://www.bodybuilding.com/fun/wescott1.htm on June 29 2009