Improving overall body strength can be beneficial when trying to increase your bench press. Developing upper body strength will always play a huge role but other areas like strong legs and core are just as critical. There are many exercises that you can try that will help your cause. The following three exercises will enable you to lift more weight when it comes to bench press.
Three Exercises to Help Increase Your Bench Press
Military Press
Strong, powerful shoulders, with out a doubt, have much value when it comes to executing proper bench press technique. This is because having strong shoulder stabilizers can help at various points during the tracking pattern required during bench press. This is especially so when maintaining a load overhead while in a supine position. Another important area regarding the shoulder is the anterior deltoid, which comes into play when you press the bar off your chest. Adding both barbell and dumbbell military press variations into your workouts will help increase your bench press.
Medicine Ball Ab Exercises
Another area that is important to develop and maintain strength is your core. There are 29 different muscles that make up the core. A strong core is helpful when it comes to maintaining good posture. A strong core is vital for any sport-specific movement and it’s also important when executing a chest press exercise. A great way to get strong, ripped abs is to incorporate the use of a medicine ball. Like with anything else, begin with a light medicine ball before progressing to a heavier ball once you master the technique. A medicine ball generates speed through various ranges of motion like spinal rotation and flexion. During exercises like medicine ball Russian twists or overhead slams.
A strong, functional core can help generate more power through the upper and lower body. When you perform a bench press exercise, it’s prudent to brace your body as you remove the weight off the rack and during the movement. A strong core, via medicine ball training, will improve the bracing posture needed to increase your bench press.
Barbell Squat to Increase Your Bench Press
When you perform a bench press, remember to maintain four points of contact at all time. This includes head, shoulder and back in contact with the bench and feet flat on the floor. Building strength in your legs and hips will help you to “push” your feet and legs into the floor, and as a result, you end up pressing more weight. One of the best ways to develop leg strength is with a great compound movement, the barbell squat.
Try Combination Movements
If you lack time to add these exercises into your training routine, you can combine some of the movements into one to get similar effects. An example of a combination movement would be a squat to overhead throw, performed with a heavy medicine ball. This will target your legs, core and shoulders all in one efficient, compound movement. You can try throwing the medicine ball overhead against a wall or just into the air and repeat.
Stay Strong Together
The Jefit app comes equipped with an advanced customizable workout planner and training log. The app also has ability to track data, offer audio cues, and has a feature to share workouts with friends. Take advantage of Jefit’s 1300+ exercise database for your strength workouts. Visit our members-only Facebook group. Connect with like-minded people, share tips, and advice to help get closer to reaching your fitness goals.
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