Bench Press Secrets To Lift More Weight

By Jeff Anderson

Powerlifting “insiders” have learned several tricks of the trade to help them bench press more weight in the gym.  Some of these sneaky moves can even instantly help you add some more pounds to the bar.

One of the ways these guys are able to max out their bench stats may even seem like “cheating” to you…

…but the result is more weight being pushed up and those added pounds can quickly transfer to more muscle mass – not just for your chest, but for you entire body!

How do you do it?

Simple! You…

DECREASE Your Bench Press Range Of Motion To Build Strength Fast!

Now usually, I’m a big fan of making sure you go through a full range of motion.  However, for the bench press, workout plans can quickly exaust your triceps and shoulders, right?  This is especially difficult for tall, skinny “hardgainers” with longer arms.

By DECREASING your range of motion, you’re able to transfer more of the weight to your pecs while pushing more weight.

Here Are 3 Easy Ways To Use This Trick

To Bench Press More Weight:

• First, widen your grip on the bar.

This is common sense – the wider your grip the less distance you’re pressing.  If your pinkie finger is on the knurling of the bar, than move it out to your ring finger.  Eventually you’ll want to move your grip out so that your pointer finger is on the rings.

Don’t make too big of a jump at once, because while this does decrease your range of motion, it’s also going to transfer more weight to your shoulders as well.  Take a month or two to move out one finger at a time.

• Next you’re going to want to retract your shoulder blades.

Picture yourself doing a cable row.  At the end of the movement you pull your shoulders back, squeeze your back and bring your scapulas together, right?  (That is, IF you’re doing it right!)

This should be how your start the bench press.  It removes several inches from the range of motion and keeps your body tight.

• Finally, arch your back.

Your butt, shoulder blades, and head should always be in contact with the bench, but it’s okay to arch your lower back.  If this isn’t natural for you, you can place a foam roller under your lower back for practice.

Once again this brings your chest closer to the bar during the eccentric movement, decreasing the path the bar travels.

Again, these are just simple changes anyone can make to their bench press workout plan but give them a try and you’ll soon see your max stats going up, up, UP!