How To Improve Bench Press

In this video, I am going to show you how to improve bench press. Now, bench press is a fantastic exercise, works your pectoralis major, your chest, the triceps, back of the arms, and your anterior deltoid shoulders. I am just going to give you a quick demonstration of the bench press, lying flat, hand shoulders apart, slowly going up and down.

Now, for the people who bench press regularly, they can have an issue either the start part, the first phase, or at the end. The key to improving your bench press is by finding out what your weaknesses are. If your weakness is at the beginning phase, explosive phase, then you need to get more explosion in your chest and I will show you an exercise for that.

If your weakness is in the lockout phase, the final stages, then it is your arms that are weak. And again, I will show you an exercise, you can do it for that. So the first one, first exercise, I am going to show you is to get more explosion in your pectoralis major to help that first initial kind of 6 or 7 inches of movement on the bench press.

What we are going to do, we could do a plyometric press up. Press up position, going down, jump, clap your hands. Doing a press up is like doing a bench press upside down, so you are getting that first phase very strong.

Second exercise you can do, and again you can use it at home or on a gym, is a triceps press up, this helps to the lockout phase. Hands together, slowly going down, it is hard, slowly pushing up. Having your hands together basically switches off your chest and it means that your triceps has to do a lot more of the work.

Okay, that is just two ways you can improve your bench press, you find out where you are weak and you do exercises to supplement it. .