Hey, what's up guys?
I was talking to my friends over at Criticalbench.com about some of the best ways to increase your
overall strength on your bench press
if you guys want to see the original video I'll link to that down in the info section below
But there's a few variations
I'm going to work off of on that video to teach you guys how to increase your bench now
The biggest tip that you need to apply to your workouts is
Where you position your hands and your elbows now a lot of people when they go to bench press
They don't really set up their lower body
That's a whole other conversation
But what they do is when they grab the barbell and they lift it off when they bring it down they flare their elbows out
Like this and flaring your elbows out puts a lot of pressure in your shoulders
And it really takes away a lot of the power that you should be putting into your bench press
Now] if you were to keep your hands in that same exact position
but tuck your elbows in like this you guys can see the difference from here to here and
Then bench you'll notice the placement of the barbell is much lower on my chest
And I'm able to get my elbows underneath the bar and put way more power into it
I'm actually recruiting more muscles throughout my chest and triceps
versus
Flaring my elbows out like this and recruiting muscle through my shoulders when
I bench this can obviously cause a really bad injury as well
So tip number one tuck those elbows in
All the way down all the way up. It's going to give you a lot more power in your bench press
Now as I'm starting to increase my bench and working with different forms
I've noticed that if I do more of that traditional wider grip on the bar for me personally
I get more I feel like I get more chest activation in terms of doing like a high-volume
Workout to try to build muscle, and I can get a lot more
Focus on my chest when I'm doing slow negatives, but when I'm trying to bench with more power
I find it to be a bit easier if I focus on a bit tighter of a grip now
For me a tight grip on the barbell is about here. So you have about an inch and a half between
Your hand and where the gnarl is on the bar and some of you guys might say this is
More like a close grip bench press, and it's not for a few reasons number one
you know depending on how tall you are and how long your arms are
That's obviously going to change where you put your hands for me
This is where I place them but for a close grip bench press. I actually grab it like this
I put my middle fingers right on the Naro like this and when I bench
You know my elbows are tight to my body as possible
And I'm bringing that barbell all the way down on my torso like this, so I'm basically simulating
How it would look if I was doing a dip so all the way down all the way up. That's a close grip bench
For the benchpress itself working the chest and for me to get more power
I bring my hands to about here, but I do follow the same rules. I tuck my elbows in I
make sure they're not flared out and this has helped me
put a lot more power into my bench and bring even more of my triceps into the movement for a stronger bench, so
Best overall tip to increasing your bench instantly go to the gym right now and try it out
Tuck your elbows in and if you want to play with where you place your hands in the barbell
that could work to your benefit
as well
So I hope you guys enjoyed this quick tip video
Be sure to check out my friends over at critical bench to get a lot of really great tips for you guys as always
More good stuff coming soon. See, ya
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