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How to increase your bench press INSTANTLY

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  • How to increase your bench press INSTANTLY

    How to increase your Bench Press instantly:
    Getting asked a lot for tips to increase your bench, so that's why I'm making this post as seems to be a big goal for a lot of people.
    There are ways of increasing your bench press instantly through good form, and a very surprisingly few people are aware of these techniques so below is a list of methods you that if you master will shoot up your bench:
    -Squeeze the bar as hard as you can.This is literally increase the amount of tricep you use in the lift.
    -Tuck your feet in under the bench, as far to your head as you can. This will allow you to activate your legs more as you drive the bar up.
    -This is the most important one, which as you practice more and more you will be able to do better. Squeeze your shoulder blades together as hard as you can as you are setting yourself in position for the bench press, and keep them as tight as you can as you unrack the weight and lift. This will maximize the amount of muscle fibers activated in your chest. To do this you must also drive your upper traps into the bench as hard as you can.
    -Bar grip width, this is a tough one which depends on the build of the lifter, as there is a trade off: the wider the grip the lesser the distance to push, but a person's maximal pushing power comes from about,(this is a relative, as it is where I am strongest) putting the ring finger where the ring on the bar is.
    -Stay tight. You want to maintain this position the whole lift,take a deep breath before the lift off and hold it until the bar is fully pressed.

    Practice all the cues everytime you bench until it begins habit, and watch your bench shoot up rapidly!
    Last edited by thomasgleeson; 02-05-2015, 06:08 PM.