The bench press is an exercise that involves both speed and strength.

The upper body is best developed by applying bench press exercise. The deltoids, triceps and the back are all worked out through this exercise.

As such the many bodybuilders know this and crave for higher poundage’s of the bench.

Here are a few blunders that harbor successful bench press exercises.

1. Over Training

A bodybuilder who is not satisfied by the gains he or she already has will naturally tend to work extra hard. Without defined limits, one will certainly stop all progressive gain and deteriorate. This is because the body lacks time to recover from the strenuous exercises. The common signs of overtraining may include short temper, low sex drive, poor motivation, sleeping issues and decrease in size and strength. For a successful bench, little by little is the way to go.

2. Doubting Thomas

Doubting oneself leads to decreased motivation. Positive statements affect the brain and this leads to increased adrenaline levels triggering more energy needed for difficult tasks. One should not be afraid of a poor start in bench work.

3. Poor Technique

Technique is crucial to successful bench work.

Tips for a good bench :

a. Increase the width of your grip

The wider the grip of the bar, the less the upward distance you have to push it up. One may take some time to adjust to the new grip width but better results will be realized in a few weeks.

b. Draw in the shoulder blades

This is another way of reducing the bar travel distance. This is achieved through squeezing the shoulder blades together throughout the entire exercise.

c. Maintain balance

One should try to maintain both feet on the floor use the heels for the drive. This assists in balancing the center of gravity especially when it is shifted due to the lifted weight. The heels help generate more power needed to stand the heavy weight.
One should avoid too much weight that may result in lower back injury. Neck movement during workout may lead to neck strain. Also the eyes should be directed to the lifted weight at all times.

d. Curve your back

Since the shoulder blades, the head and the butt are in and should be in contact with the bench, it is fine to arch the lower spine. This also assists in reducing the distance the bar travels. For beginners, one can place a piece of foam under the lower back for practice.

4. Minimize the warm up period

Too much warm up will definitely exhaust energy needed for the bench work. One should warm up with light weights, push-ups and stretching out the legs.

5. Ignoring the back

The back is responsible for supporting the weights in bench press work. The back should thus be strengthened. T-bar rows and bent over barbells are suitable exercises for back strengthening.

6. Misplaced ambitions

What are your aims in an increased bench work? Having set goals helps one to be focused in bench press work. This will keep one disciplined and increase the intensity of workout sessions.

7. Fixed routine

One change workout routine whenever the expected gains are not forthcoming. Changing the number of reps per set, new workout methods may all lead to better results.

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