How To Bench Press Like An NFL Player

Adding weight is fine up to a point, but - as any competitive powerlifter's Instagram shows - it's also a guaranteed route to pec tears, blown rotator cuffs and permanently ruined shoulders. The three-month upper body workout I'm about to share with you will help you get your bench up, along with packing on some size to your chest, shoulders, and upper back. Benching from pins (bottom up press), bands, reverse bands, close grip only cycles, more overhead and incline work… damn near everything. For little did I know the one thing that would save my bench was collecting chalk dust in my gym bag. Granted, my bench had now at least reached the consistent level of 285 or so, but 300 was only happening on a day when all the planets were aligned, I had eaten my Wheaties, and found $20 on the gym floor. Here are the three most important techniques I used for a herculean bench press.

Until then, training your whole body with compound movements and eating enough food will keep your bench progression linear. Thus, when the barbell is held straight up, stiff armed, the weight of the barbell should rest directly on the bones of the forearms, which channels the weight straight to the how to lift shoulders, which rest directly on the bench. This is achieved by both knowing how much to arch the back, and how to correctly position the legs. You will be able handle more weight on the decline bench press, because the motion is much easier and because of the angle, the bar has much less distance to travel.



As you press upwards, you can arch your back slightly but don't bring your bum off the bench and keep feet flat on the floor. It is possible to really hurt yourself bench pressing - but most of the risk how to bench press can easily be mitigated. Do not bench without unless you are doing light weights and are very confident of making all your reps. My reasons are (and it is not my idea but one I was introduced to when I was doing my level 3 training)that as the length of bones for each person varies in this case the forearm, a person with a long forearm will have to flex the shoulder joint more than a person with a shorter length of forearm.

Before you even think about un-racking that bar, you need to make sure you're lying on the bench correctly. Lie down, keeping your shoulder blades retracted and plant them firmly against the bench. This will give you a firm foundation to press from, and will keep your shoulders back and chest expanded. A lot of people have a tendency to arch their back too much and raise their butt off the bench during the lift. Like I said a second ago, your butt and upper back should remain on the bench at all times.

Your arms, shoulders and chest muscles will contract harder which increases your Bench Press (hyper radiation). If your elbows are outside your wrists at the bottom, the weight is harder to bench (it's like doing a triceps extension). Don't grip the bar mid palm or close to your fingers like on the Deadlift Gravity will pull the bar down when you Bench Press.

Furthermore, research shows that, when bench pressing, lowering the bar quickly (1 second) and, without pause, then exploding it upward results in greater power gains than a slow descent followed by a pause and explosive ascent. Applying lateral force in this way also helps you generate more vertical force when you ascend, which is one of the reasons you can move more weight on the barbell bench press than dumbbell.

Well to be honest it isn't a difficult exercise to perform correctly which makes it even more bewildering how many people miss the mark so completely. In this article I will show you how to perform a good bench press set with safe, efficient and repeatable technique what I will not be showing you how to do in this article. We do many exercises on this day that resemble the bench press but are not regular bench presses.

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