Here are some bench press tips on how to break out of that plateau you might be in. These tips and techniques are in detail and should help tremendously in your bench pressing goals
If you have been stuck benching 250 lbs. and really want to get to 300 lbs. then reading this article will be the biggest step you take this year. Get ready to bench 250, 300, 400, or more!


Quick Tips & Questions


Tips To Keep In Mind


Keep your elbows tucked in to your side and use your strong triceps to help the lift. The Bench Press Strength! manual contains the appropriate volume and intensity of triceps work to prepare your arms.
Use your whole body in the lift. Push against the floor with your feet. Keep your upper back muscles tensed and keep the upper back on the bench for stability.
Push the bar straight up to reduce the movement distance.
Practice your technique! Heavy lifting is a combination of skill and muscular work, so you learn how to perform the movement most efficiently.
Identify your weaknesses so that you can train appropriately.
Questions To Ask Yourself

What are your weaknesses in the bench press? Liftoff? Lockout?
What are your strengths in your lifts?
What are your specific goals for the bench press?
What is your training schedule? - Detail each workout day.
Have you had any injuries?
What training program has given you the best results in the past?

Bench Press Tips From The Experts


The first step to improving your bench (even before designing your program) is figuring out what the heck is stopping you from benching more weight.


What Is Your Weak Area In The Exercise?


If You Fail At The Bottom:

If you just can't get the weight off your chest (but would have no problem with the lockout), you need to become more explosive in the start of the movement. Dave Tate recommends you incorporate explosive pressing. This is described later in this article as "Dynamic Effort" training.
If You Can't Complete The Lockout:

If so, then your triceps strength (or lack of it) may limit your success. Use a combination of heavy close-grip presses and triceps extensions to build the necessary triceps strength.
Pick the weak spot in your bench and make it a priority in training.


Other Factors...


In addition to determining your weaknesses in the bench, here are a couple of other factors you can modify that will help you add plates to your press.
The Importance Of Body Position When You Bench:

If you want to bench heavy, you have to turn bench pressing from a bodybuilding exercise into a skill. That means you have to practice the form that allows you to lift the heaviest weight. Dave Tate insists on keeping your upper body tight and keeping your upper back and lats contracted.