How to increase bench thrust | Tips and Exercises


How to increase bench thrust | Tips and Exercises

It is almost impossible to imagine that someone, when you say that you go to the gym, no one asks the famous “How Try lifting the bench?”.

This exercise, although in the context of bodybuilding is for hypertrophy pectoral muscle, has become the gold standard for evaluating the overall strength of the hull.


Although the bench press can be seen from countless angles, in this article we will discuss only on the aspect of power, ie plain language – how to cram as much at the bar and then to successfully boot. So, we will talk about the most efficient technique for hypertrophy m. pectoralis, triceps, etc.

Before giving several ways and techniques to improve the bench press, a brief recap of the technique of doing … A lot of people will benefit if you start just corrected technique execution.

Basic features of the technique of doing bench press

So we can not just throw on a flat bench and immediately picked up a lot of weight. For it is still necessary to properly position the body. When we lay down on the bench, first we need to close up the blades, as something they want to catch. At the same time, upper trapezius firmly abut the bench. In this way, we create a solid foundation for lifting.

In addition, this position reduces the range of motion (the easier it will be to raise the weight if the way to go lower) and protect the shoulder from injury.

Position the leg is the next essential element. After we lay down on the bench and set back into position, our feet are relaxed and your feet are in contact with the floor. From this position we draw the foot backwards until you reach the furthest back position where our heel is still in contact with the floor. When we perform as expected, we will feel the tension in the quads. From this position, toes focus outward until you feel tension in your hips. Ideal position in which the fingers directly below the hips and directed outwards.

When we set back and legs, the final part of the convergence of the trapezius and gluteus, or achieving ports in the back (bridge). So we’re even more weight to shorten the path that you need to go.

Finally, before the lift, needs all at the same time squeeze: legs, gluteus, back, …

What catches are concerned, the optimal width is one in which the hands are positioned in the plane of the shoulders. The optimum position of the upper arm at an angle of 45 ° relative to the hull.

Now that we have mastered the technique and managed to perform the bench press in the proper form, and with such a practice derived reached its maximum, we consider how to continue to move with the attained plateau.

First, there are some techniques that are somewhat in tips & tricks, and act on the neurological basis. The first of them, which has long been known a lot of weight-, is, that the push rod upwards try to “stretch” the rod.

This increases the electrical activity of the triceps, which results in the ability to lift more weight. In addition, the eccentric phase of the movement, “stretching” rod recruit the muscles of the upper back and the muscles of the rotator cuff which all contributes to the stability of the shoulder and creating a more solid base for thrust.

The body is constantly surprising us some incredible mechanisms. Thus, if the weight is great, pressing neck in the direction of the substrate (the bench), activates the innate reflex that would allow us to raise approximately 5% more weight than we could without it.

When we talk about improving the bench press, we must mention the props that help us do that – add-ons (extensions) that are added to the rod and affect the resistance curve. A first think of the chains and rubber bands.

For a classic bench press is characterized by constant weight throughout the movement, however, muscle strength and resistance effect on muscle are not constant in every moment of movement.

Elastic bands

Elastic straps are used for strength training extensors (ie, muscles involved in bench press), because they have growing power curve in concentric phase. This means that we have the stronger the muscle shorter. The eccentric phase of the tape in fact have a negative effect forsiranih repetition.


Training with ribbons forcing trainees to accelerate the rod in the initial phase of the movement. If not, the weight will “knock” to the surface. That is why when using tape have good spotters or assistant. Using tape is recommended once every two training because frequent use can lead to tendinitis.


Chains are another tool that enables variable resistance. When using chains, is going to hand setter so that the resistance is lowest in the position where the setter weakest (lower position when the bar on the chest). As during the lifting rod rising towards the upper end point, including the more chain links and the resistance increases. Thus, the use of chains, curve resistance is equated with our natural power curve.


When you train with straps and chains, the load should be approximately 40-50% of 1RM. And with tape and with chains have a bonus rocking effect that results in the inclusion of stabilizer muscles.