The bench press is one of the most commonly performed exercises at a gym. It is also one of the most commonly performed incorrectly. If you are seeking an impressive number to tell people when they ask you how much you bench, proper technique is the most surefire way to increase the poundage of your bench press. Increasing your bench press is not an overnight process, but with a proper approach you can make significant gains.
Shoulders
Poor lifting form is one of the leading causes of a weak bench press. The first places that affect your bench press are your arms and shoulders. Keep your shoulder blades squeezed together throughout the lift, as this decreases the distance the bar has to travel and help to widen your grip and take the tension off your shoulders.
Feet
Your feet must remain planted on the ground if you expect to fully power your way to a new maximum bench press. Keep your feet just slightly behind your knee, and drive off of them when you bench to gain extra force. However, do not lift your buttocks off of the bench while doing this. Your butt, shoulders and head should always be in contact with the bench, but it is OK to arch your lower back while keeping this form.
Triceps
Many people ignore their triceps when training for the bench press. While the bench press primarily engages your chest muscles, strong triceps are necessary to power the weight off your chest. Train your triceps with many different exercises, not just pushing motion ones. Sample exercises are cable crossovers, triceps push-downs and various dumbbell lifts.
Mental Focus
Many lifters focus strictly on their physical performance when trying to increase a bench press maximum, but your mental state can play a significant role. The first thing you need to achieve mental focus is a goal. Once you have established how much you want to bench and by what date, you must envision yourself achieving this goal. When you are going to attempt a new maximum, pretend it is a lighter weight you have lifted before and will easily be able to rack. If you approach a new maximum weight thinking you will fail, you probably will.
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