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Want to master the bench press technique? Check out these articles on proper bench press form, variations, and tips to avoid common mistakes.
Bench pressing 225 pounds or “2 plates” is a huge milestone for lifters and exercise enthusiasts. So, how many people can bench 225? Approximately 1.3 million Americans can bench press 225 lbs, or about 0.4% of the population. To be able to bench press 225 lbs, you’d probably need to be an intermediate male lifter …
You’ll typically see three main bench press variations or maybe even already do yourself: the incline, flat, and decline bench press. But what are their differences? Do you need to do all three, or is one better than the others? How do you know the right variation to add to your training? The flat vs …
Many athletes aim to increase the bench press by 50 lbs but don’t know how to get there. A big bench press can increase your strength performance, increase your muscle mass, or even improve athletic performance for your sport. So, how do you increase your bench press by 50 lbs? If you want to increase …
A common approach to building volume on your bench press is to perform bench press pyramids. While the name is somewhat descriptive of what the program looks like, it’s not totally self-explanatory. So what is a bench press pyramid? The bench press pyramid is a series of sets and reps for a single exercise that …
You may not automatically think of your back as a key muscle involved in the bench press. But the bench press goes beyond just your chest, shoulders, and triceps. So does a strong back help your bench press? Yes, a strong back helps your bench press because your back muscles provide stability to your bench …
If you are focused on improving your bench press, whether for personal goals or for your next powerlifting competition, it might seem like the best thing to do is to only train the bench press. But introducing a new stimulus through the dumbbell bench press can help you beat your previous personal best. How does …
As you look for ways to improve your bench press, whether for max reps or max weight, you might start thinking your grip and forearms need attention. But how much does your forearm and grip strength actually affect your bench press? While the strength of other larger muscle groups is primarily responsible for your bench …
Advanced lifters require more extensive bench press variations. The isometric bench press is one such variation and can be used to break through training plateaus. What is an isometric bench press? The isometric bench press is a variation that requires a power rack. The safety pins are set 3-5 inches above the chest and the …
The bench press has many variations that exist, but some variations are better than others for helping us develop a stronger bench press. It’s important to choose variations that are going to be worth our time, rather than investing time and energy into a variation that isn’t going to make our bench press stronger. In …
