Bench Press Secrets to Boost Your Bench

Most guys measure their strength by their bench press. Why is it that some men bench houses, while others have trouble benching much more than 225 pounds or less? Mike Robertson of T Nation discussed tried-and-true methods for boosting your bench. Just as in golf, tennis and discus throwing, the setup is critical for maximum performance. Minimize the range of motion by arching your back and pushing the bar straight up from your chest. The arch is continuous from your lower to upper back and does not involve lifting your butt off the bench.

The arch reduces the range of motion and provides significant spinal support for the motion. Set your feet firmly underneath your body as far back on the bench as possible, so you can get a powerful leg drive during the lift. When performing the exercise, push your upper back toward your butt by retracting and depressing the scapula (large wing bone in your back). This will keep you tight and add stability during the lift. Get a handoff from an experienced lifter or bodybuilder – not from some high school kid that’s intimidated by big iron. A bench shirt may help, but may also interfere with your arch. Use a small belt when going for a maximum lift. Wear shoes with heals, such as weightlifting shoes, to increase stability. Set up the same way every time you do the exercise and you will soon be benching with the big boys.

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