Do you aspire to lift weights like a bodybuilder? The first step is setting realistic goals for yourself.
You might want to become a hulking behemoth overnight. Unfortunately, you’re not going to grow overnight. Don’t be discouraged; small steps will get you where you want to be, and you can build muscle almost imperceptibly.
Is it possible to gain muscle while bench pressing more on a daily basis? You bet!
Find out how in this comprehensive guide on how to bench more weight.
Engage the Right Muscle
To do this, focus on creating tension and maintaining control over your movements. Exhale on the press and drive the weight up by squeezing your glutes, keeping your core and feet rooted firmly on the ground.
This will ensure proper form and maximum power. When you focus on engaging the right muscle group, you can increase the amount of weight you can lift and will be able to sustain your performance over time.
Use Weight Benches
Doing this provides additional safety and support while lifting. They also give lifters the ability to target different muscle groups more efficiently and accurately.
There are used weight benches that help build the strength to bench heavier weights. Weight benches also help to ensure proper form and prevent injury while lifting.
Lower Reps, Increase Weight
A concept used by weight lifters when attempting to build muscle. It involves lifting heavier weights with fewer repetitions – usually 4-6 reps per set – compared to traditional higher rep and lower weight methods.
This aims for the lifter to break muscle fibers. Also, to be able to handle heavier weights later on. Doing lower reps allows a muscle to get used to greater stress and prepare it to lift heavier weights.
Mind-to-muscle connection is also obtained when using lower reps. This will allow the lifter to focus on form and muscle activation, leading to more strength gains.
Use Your Legs
Your legs are one of the strongest muscle groups in your body, and by engaging them you’re creating a stronger foundation to push against.
When your legs are engaged, your core is also engaged, making you much stronger and more stable, allowing you to push heavier weights. Place your feet flat on the floor, as this gives you a stronger base to push from.
When you begin to increase your bench press, keep your legs tight and drive your heels into the ground while you’re pushing up. This added leg power will allow you to push the weight much higher with more control.
Aim to use the same leg strength on the way down as the way up and maintain full control of the weight throughout the whole motion.
How to Bench More Weight Properly
Now that you know how to bench more weight properly, you must be careful to maintain proper form. Keep pushing your limits, one rep at a time, and see how far your strength can take you – go for the gold!
Don’t forget to gradually increase your weight over time and focus on proper breathing to maximize results. Get started now and start benching more weight today!
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