How to Bench Press More Weight

Bench pressing is the benchmark for any bodybuilder. The exercise can also be the most frustrating. If you've hit a plateau, or are struggling at certain points in the lift, you're either overdoing it or are lacking proper technique to execute the press efficiently. With some slight changes to your technique and a little diligence, you'll be breaking your max-out point in no time.

Things You'll Need

  • Workout Bench
  • Barbell
  • Spotter
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Instructions

    • 1

      Grip the bar close to the base of your palm. Grabbing the bar closer to your fingers will cause the bar to roll and put undue pressure on your wrists.

    • 2

      Grab the bar at different spots to compensate for your weaker muscles. If you have weak pectorals, keep your elbows in and use a narrow grip. If your deltoids are the weakest link, use a wider grip with your elbows out.

    • 3

      Plant both feet firmly on the floor. When you perform the press you will need to drive your feet into the floor as firmly as possible. Arch your back just slightly and pull your shoulders back hard into the bench. Being stable on the bench is key.

    • 4

      Have your spotter help you unrack the weight and hold it steady in place at the starting position. If you wish to lift maximum weight, your spotter will need to provide as much help as possible during the unracking of the weight.

    • 5

      Move straight up and down during the lift. If you have some weak muscles, you might try and compensate by moving the bar in a circular fashion. This will only put more pressure on your strong muscles and do nothing to build your weaker muscles.

    • 6

      Lower the weight as you inhale deeply. This is the most important part of a heavy lift. Most bodybuilders lower the barbell across their chests. To lift maximum weight, you will lower the barbell until it touches just below your nipples or lower. This will incorporate larger muscles to help you lift heavier weight.

    • 7

      When the barbell touches, pause for one second, and lift the barbell back up to the starting position. Resist the urge to bounce the weight off of your body as when you reach bottom; this could damage your chest, and also will cheat you out of muscle-building. Exhale as you raise the barbell, but try to hold your breath when you reach the critical moment in the raise.

    • 8

      Wait about a minute before attempting another set. You need to give your muscles and nervous system time to recover. Also, don't overdo it on the reps. Rather than trying to do eight reps, stick to three or four. Overdoing it will cause you to max out.