Are you still stuck at the same number you have been at for the last year? Frustrated that despite visiting the gym religiously day in and day out you just can’t seem to get stronger? If so, we have the solution to your problem. This week, we’ll take a look at two ways to increase your bench press. Incorporate the following assistance work into your program and start setting new PRs!
TWO BENCH PRESS INCREASING STRATEGIES
Tip One: “TRI Harder”
The strength of your triceps will largely determine whether or not you can complete the lifts, or “lock it out.” While “curls for the girls” may help you on the beach, its strengthening the triceps that will help you bust through your current plateau.
Incorporate the close grip bench press as part of your chest and tricep workout. 3-4 sets of 8-10 reps will help strengthen the muscle and will carry over to a bigger bench. Give this a try for two weeks.
Tip Two: “Don’t hold BACK”
The bench press not only utilizes the chest and triceps, but also the lats and upper back. During the eccentric (downward) phase of the bench, the upper back is not only stabilizing but is also taking a majority of the load.
Incorporate some heavy rows (barbell, cable, or db) or pullups as part of your assistance work. Consider super-setting dips with pullups (3 sets of 10-12 each) to assist with strength and for a killer pump! Give this a try for two weeks.