4 Keys to Unlocking Your Next Bench Press PR

For many lifters, the bench press is the king of all exercises. Even non-lifters recognize a heavy bench press as an impressive feat, and we all have a magic number we’re chasing. While there’s more than one way to boost your bench numbers, if you’re trying to break through a bench press plateau or just want to incorporate some new training strategies into your routine, keep these four things in mind.

Get Your Mental Cues in Order

Mental cues play a huge role in weightlifting. If your head isn’t in it, you can’t form the all-important mind-muscle connection that’s necessary for controlling heavy weight. For the bench press, there are a few key mental cues to follow. For starters, you shouldn’t be gentle when you un-rack the bar—you want to rip that thing off the J-cups with the same vigor you bring to a PR attempt. Then, make sure you’re twisting your hands, almost like trying to bend the bar in the middle, so you can keep your elbows tucked in. Finally, bring the bar down and explode up while driving through your legs. Staying focused and having the right mindset for each stage of the lift can help take your training to the next level.

Throw in More Accessory Movements

Sometimes the best way to improve your bench numbers isn’t by just benching more often or mixing up your rep counts. Instead, you should ensure you’re throwing in accessory movements and other variations to make your triceps and shoulders stronger as well. Dips, skull crushers, tricep extensions, and other exercises can help you add the size and strength you need to break through the barriers in your way. You can also experiment with bench press variations, such as swapping a barbell for dumbbells or adjusting the angle of the bench.

Make Sure You Have the Right Tools

Supportive gear can make a big difference. Just like your favorite bodybuilding clothes give you that edge of eliminating any fuss, lifting accessories and equipment can do the same. If you’ve never used elbow sleeves or lifting straps before, you might not realize just how much of a difference they can make. Elbow sleeves keep your elbow joint compressed and secure so you can bench with confidence. You might even feel like you have a little more power to be as explosive as you can through the movement. Lifting straps can also help simplify the equation, so you basically don’t have to worry about the bar moving around in your hand.

PRs Are Made Outside of the Gym

Finally, consider how you advance your PR pursuits outside of the gym. When the problem isn’t related to how well you’re executing a movement, think about where you can improve in other areas. Nutrition and recovery play crucial roles in your athletic development, and it’s easy to let other things take priority. Make sure you’re eating enough and have your nutrition dialed in. Pay careful attention to your recovery time as well. Ideally, your nutrition, training, and recovery work together to create a perfect storm, culminating in new PRs and ordering bigger and better bodybuilding apparel to match.

About GASP

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