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How to get a stronger bench press 💪

by Danica Dalao 16 Jul 2020 0 Comments

How to get a stronger bench press 

Arguably the most popular exercise among gym goers is the bench press. The bench press is a part of the NFL combine, a movement in the paralympic games, and a huge favorite in high school gyms. Many people take pride in how much they bench press, and today we will be listing some methods on how to increase yours.



The number one thing most people lack in their bench press is technique, a technically sound bench press will set you up for way better progress, and much less of a chance of injury! One thing you may be doing wrong is touching too high on your chest, this may be better for overall chest development, but if you are looking to take stress off of your shoulders, and move more weight, you may want to try and bring the bar down to your sternum.


Once you clean up your technique, you can now think about increasing or decreasing your benching frequency for maximal results. If you are only benching one time per week, you may be able to add in another bench day(s) and see more progress. If you are benching 3+ times a week already, and your shoulders or other joints are in pain, you may want to reduce the number of times you bench per week. 

Food intake 

Good technique and the right amount of frequency can only take you so far if you are not eating for the part. Your food intake is very important. When you do not give your body the right fuel it needs, your body cannot recover as well. Just tracking your food or making the right food choices can be the difference between you hitting that next Pr or not. Make sure you are eating enough protein. And keep in mind that when you are dieting, your bench progress may slow down.


If you follow some of these suggestions, you will be on the right path to successfully adding weight to your bench press. If you want to take things to another level, there are tons of free programs online that you can follow! Or you can always hire a coach that will program you specific to your needs! 

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