The bench press is a chest press exercise that involves lifting a weighted barbell into the air while lying on a weight bench. According to MayoClinic.com, most weightlifters can begin to see an increase with their strength and endurance by adopting a proper form and repetition pattern during strength training. With patience, practice and an eye for detail, practically anyone can make the steps needed for taking their bench press workout to the next level.
Knowing Your One Repetition Maximum
While most weightlifters are familiar with the term "one rep max," not everyone knows how to use that number to get the most results from their workout. According to Natural Physiques, anyone can determine their one repetition maximum by selecting a weight that they feel comfortable with and counting the number of repetitions they can make until tired. Take the number of repetitions you completed with this trial exercise and multiply it by .033 and add it by 1. Multiply this number by the amount of weight you placed on the barbell, including the bar weight, and you will receive your one repetition maximum. For example, an individual who can just complete ten repetitions of 100 lbs. has a one repetition maximum of 133 lbs.
Choosing the Right Weight
Now that you have your one repetition maximum, you can begin using it to benefit your bench press goals. If your intention is to generate endurance and stamina in your muscles, you will want to select a weight roughly 55 to 70 percent of your one repetition maximum and perform 3 sets of 12 to 15 repetitions each during your workout. If your goal is to increase the overall strength and size of your muscles, you will want to adopt a "hypertrophic" exercise that utilizes large weights with few repetitions. For this approach, select a weight of 75 to 90 percent of your one repetition maximum and complete 2 to 3 sets of 3 to 8 repetitions each.
Bench Press Techniques
According to Bodybuilding Magazine, a number of different bench press variations exist that can allow you to focus on specific body muscles, such as the pectoralis, deltoid, bicep and triceps muscles. Due to the importance of strong triceps muscles when it comes to bench press performance, the triceps-intensive Close-Grip Bench Press technique is a common exercise among weight lifters. Complete your bench press as you normally would while keeping your hands roughly 2 to 4 inches apart at the center of the bar. This exercise can help transfer the impact of the weights from the pectoral muscles to the triceps, creating dividends in your overall bench press performance.
Use a Spotter
Enlisting a friend, personal trainer or gym employee to "spot" you can offer a significant advantage to your bench press workout. Inform the spotter about your current weight and performance, and how he can help you if the weight becomes to heavy to lift. Typically a spotter will stand over you as you lift, applying upward pressure on the bar and helping you return it to the housing bar during your last repetition. Having the presence of a spotter will increase your confidence as you bench press and allow you to exert as much strength as possible during your exercise, and therefore receive the most benefits to your bench press workout.
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