In the world of strength training, the bench press stands as one of the most iconic lifts, often referred to as the king of upper body exercises. With its prominence in powerlifting competitions, the bench press not only gauges strength but also serves as a social benchmark in gym culture. As fitness enthusiasts constantly seek to improve their bench press, experts suggest several lesser-known strategies that can yield significant gains.
1. Train Opposing Muscle Groups
One crucial aspect of improving your bench press is training opposing muscle groups. While the bench press primarily targets the pectorals, triceps, and anterior deltoids, it’s essential to strengthen the muscles that decelerate the lift. Engaging muscles such as the traps, rear deltoids, and biceps helps control the weight during the downward phase, preventing injury and enhancing overall stability.
Experts recommend balancing pushing exercises with pulling movements, such as incorporating rows and curls into your training regimen to create a more well-rounded physique.
2. Focus on Speed Work
Another effective strategy involves incorporating speed training into your routine. After completing a heavy set, lifters should consider performing lighter sets—around 70-80% of their max—focusing on explosive movement. This method, known as Rate of Force Development (RFD), emphasizes the speed at which lifters can generate force.
Research indicates that top bench pressers, like Julius Maddox, use a similar technique to enhance power. By prioritizing speed in addition to strength, lifters can improve their overall performance and efficiency in the bench press.
3. Slow Down the Descent
The final tip for improving your bench press is to slow down the downward phase of the lift. This technique, known as elastic potentiation, involves building tension in the muscles during the descent. By lowering the bar slowly and with intention, lifters can increase muscle tension and energy, allowing for a more powerful press. This strategy not only aids in muscle development but also enhances control, reducing the risk of injury.
Advanced lifters often find that a deliberate descent enables them to redirect energy effectively for a stronger lift. If you're new to the sport, make sure to read up on how to start powerlifting. There are plenty of pitfalls for new lifters, and you can increase your long-term performance by avoiding bad habits at the start.
Bonus Hack: The Spoto Bench Press
For those looking to take their training to the next level, consider adding the Spoto bench press to your regimen. This variation requires the lifter to pause just above the chest before pressing the bar, maintaining constant tension in the muscles. By avoiding the common practice of resting the bar on the chest, this technique helps to build strength and improve muscle activation. Incorporating the Spoto bench press into your routine can serve as an effective accessory movement, bolstering your overall bench press performance.
By implementing these tips and techniques, lifters can significantly enhance their bench press capabilities, fostering greater strength and confidence in their training. Whether for personal goals or competition, a strategic approach to the bench press can lead to impressive results.
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