5 Tips for Increasing Your Bench Press

5 Tips for Increasing Your Bench Press

If you're looking to boost your bench press, you're not alone. The bench press is a staple exercise in many strength training programs, and it's a great way to build upper body strength and power. But how can you take your bench press to the next level? Here are five tips to help you increase your bench press and get stronger.

  1. Use proper technique: The key to a successful bench press is good technique. Make sure you position yourself properly on the bench, with your feet flat on the ground and your back pressed firmly against the bench. Keep your elbows close to your body and use a full range of motion to ensure you're working all of the muscles in your chest, shoulders, and triceps. You can purchase our grips for these exercises HERE.

  2. Warm up properly: Before you start your bench press routine, it's important to warm up properly. This will help to prevent injuries and improve your performance. Start with some light cardio, followed by some dynamic stretching to get your muscles warmed up and ready to go. Then, do a few warm-up sets with a lighter weight before you start your working sets.

  3. Use a spotter: Having a spotter can be a huge help when you're trying to increase your bench press. A spotter can provide assistance and support when you're struggling with a heavy weight, and they can also help to ensure you're using good technique. If you don't have a regular training partner, consider asking someone at the gym to spot you or try using the bench press safety bars.

  4. Focus on progression: In order to get stronger, you need to progressively overload your muscles. This means gradually increasing the weight, reps, or sets you do in each workout. Start with a weight that's challenging but manageable, and aim to increase the weight, reps, or sets each week. This will help to keep your muscles challenged and growing.

  5. Mix up your routine: Doing the same bench press routine week after week can lead to plateauing and boredom. To keep things interesting and to keep your muscles guessing, try mixing up your routine with using Optimo One or Optimo Pro grips on different variations of the bench press, such as close grip, wide grip, or incline bench press. You can also try adding in other chest, shoulder, and tricep exercises to give your muscles a different stimulus.

By following these tips, you can take your bench press to the next level and build the upper body strength and power you're looking for. Keep working hard and consistently, and you'll be amazed at what you're capable of.