The Best Bench Press Workouts At Gym

Powerlifting Ways To Increase Your Bench Press Bench pressing is one of the commonest gym workouts but it rules is complicated by far. Do you want to know how to increase your bench press for powerlifting? This is your ideal guide if so.

1. Points of contact A powerlifter must establish 4 major contact points: Feet on the ground; Shoulders, head, and butt lay on the bench. Failure to use these forms disqualifies you as a power lifter. The whole foot should remain flat on the ground. You must not touch the grounds with your toes with heels up.

2. The grip In powerlifting, a set of requirements is quite strict. Let your hands stay apart for not less than 32 inches. A standard power bar has the marks which are referred to as power rings. The forefingers should be on these rings and for maximum grip width, let your index fingers contact them. The no­reverse grip is the form whereby the palms face you directly; while the reverse­grip is the no thumb grip or suicide grip.

Reverse grip is not safe and a slight shift from the correct form can lead to the bar falling on you.

3. The start As you lower the bar down, it can touch any body part but it shouldn’t touch the belt. Failure to touch the body is no lift. Moving the bar upwards require that you extend your elbows to the maximum.

4. The paused vs. touch and go bench press Powerlifters know two things: touch and go bench and paused bench. Touch and go is the point whereby the bar is lowered to the chest and then the bar is raised up immediately without any rest at the lowest position. The paused bench press allows the bar to be held motionless at the lowest position. The rest is visible and definite.

In terms of technical rules, bench pressing is the most difficult power lift. The set up begins with lying down on a bench before the bar is unracked.

And that’s all about how to get stronger at bench press.

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