Exercises that Helps in Increasing Bench Press

In our previous post, we discussed the tips that will help the powerlifters to increase their bench press. In addition, some exercises help in increasing weight on bench press. In powerlifting bench press, many muscle groups are included. And it is important that lifters include each muscle group in their strength-training program.


Powerlifters must have strong triceps. To build one, they can begin with heavy compound lifts. Some of these include dips and close-grip bench press. While finishing, the lifters must incorporate a few isolation exercises including cable pushdowns and skull-crushers.

Lats too play an important role in powerlifting bench press; therefore, one must train them hard. Lifters can incorporate lat pull-downs and pull-ups in their weekly strength training workouts. It is also advice to opt for some rowing exercises on a regular basis.

It is often believed that bigger benchers usually have huge delts. This is so true! To get huge delts, one can include dumbbell raises and military press in their weekly strength training workouts.

Some additional tips:

• Powerlifters must focus on their muscles contracting while lowering the bar. During the concentric phase, this will help them to explode driving the weight up.

• Lifters can bring the bar lower on their chest by tucking their elbows in towards their body. In addition, try to reduce the strain on shoulders.

• Keep the quads tight throughout the lift and the heels flat on the floor.

• Keep the lats tight during the lift.

These exercises along with a proper strength training routine will help the powerlifters to increase weight on their bench press. If you like our tips feel, free to leave comments. Also, let us know more about your strength training routines.

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Powerlifting Tips for Beginners: How to Increase Bench Presses

Some simple techniques can help powerlifters to increase the weight on their bench press. And both novice and experienced lifters can incorporate these techniques in their strength training programs. Powerlifters need to focus on one thing – to improve the total amount of weight that they can press for one rep. The following tips will help the lifters to increase their maximum single repetition lift.



First, the lifter must learn to conserve their energy. One must learn the strength training techniques that will help them to lift the largest amount of weight by utilizing the smallest amount of energy possible. For this, the lifters must use their spotter for lifting the bar out of its rack. Try to do some effective handoff using the spotter; make sure handoff is quick and smooth. Be quick, but controlled while bringing the bar to the chest during the eccentric phase. Also, try to involve all the muscle while doing the lift.

Another effective strength training technique is to reduce the distance one move the weight. In powerlifting both weight and distance are important. The lifters must learn to reduce the distance to be able to move largest amount of weight without increasing the amount of power. While doing bench press, try to arch your back as much as possible; this helps in increasing your bench press. The shoulder blades must be squeezed together – this helps in keeping the bench in contact with shoulders throughout the lift. Powerlifters know the importance of breathing exercises and the one must keep that in mind while doing bench presses. Take deep breath into your chest and hold it in the eccentric phase; release the breath slowly in the concentric phase. Use the triceps to lock your arms out – this will help in locking out the weight. But remember not to raise the weight higher.

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