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Improve Your Bench Press Technique To Maximize Gains

The bench press is one of the most popular exercises in the gym. It's a great way to build strength and develop power, but it's important to use proper technique if you want to maximize your gains. In this post, we'll discuss how to improve your bench pressing technique so that you can get more out of every rep.

Proper Form is Key

The first step in improving your bench press technique is to make sure that you have good form. Good form is essential for getting the most out of each rep and avoiding injury. When performing the bench press, focus on keeping your back flat against the bench, your feet firmly planted on the floor, and your arms perpendicular to the ground. Make sure that you are using a full range of motion when lowering and raising the barbell – don’t skimp! Also be sure to keep your elbows tucked in close to your body at all times during the lift.

Increase Your Training Volume

Increasing your training volume is another important factor when it comes to improving your bench press. To increase training volume, try adding more sets or reps into each workout session – this will help you develop more strength and muscle mass over time. You can also add variations into your routine like close-grip presses or decline presses – these exercises target different muscles than a standard flat-bench press does and can help increase performance. Finally, make sure that you are getting enough rest between sets – rest periods should last at least 2 minutes so that you can recover fully before starting another set.

Focus on Your Core Muscles

The core muscles play an important role in stabilizing the body during any type of exercise, including the bench press. Strengthening these muscles will help you maintain proper form while lifting heavier weights and prevent injury as well. To strengthen your core muscles, perform exercises like sit-ups, crunches, planks, mountain climbers and other similar movements on a regular basis outside of weightlifting days.


Improving your bench pressing technique takes practice and dedication but can lead to significant gains in strength and muscle mass over time. Start by making sure that you are using proper form when performing each rep and then increase training volume by adding more sets or reps into each workout session. Lastly, make sure to focus on strengthening your core muscles with exercises like sit-ups, crunches and planks for maximum results from every session in the gym! With these tips in mind, you'll be able to see major improvements in no time!

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