How To Increase Your Bench Press By 10-50% Instantly!

If you want to know how to increase your bench press then you’ll want to read this article carefully right now because I’ll show you how to lift 10%… 20%… maybe even 50% more… starting the very next time you put your hands on a barbell.

Sound good?

Here’s the story: Over the Christmas holiday, I went to work out at the college gym (my dad works there and all the students were away for the holidays so it was perfect). I spot my dad during some squats and then it’s time for some bench press.

He gets under the bar and struggles to press 95lbs for 3 reps before hitting failure on the 4th rep. Tells me he’s never been able to bench over 100lbs. I see the problem right away…

He’s fighting his body on every single rep!

And you probably are too! Here’s the thing, your body is a complex machine made up of many different opposing and complimentary muscles. And ultimately each and every one of us has the potential for EXTREME levels of strength, it’s just learning how to use your body and not fight against it.

The key is teaching your body to “fire” the maximum number of muscle fibers on each rep to increase your maximum strength…. not learning how to do this through proper technique is like stomping the brakes on your strength gains.

So how do you get stronger on your very next bench press session?

You employ maximal tension techniques… to teach your body to use all of your muscle fibers (or at least more than you’re using now) which makes you instantly stronger!

Here’s how it happened with my dad…

• Feet - first he’s short, and his feet were barely touching the ground, so he had no leverage. So I stuck two 45lb plates under each foot to give him a solid base.
• Toes- I told him we’d start at his feet and “claw” the plates with his toes to build tension in his feet and legs…
• Glutes - VERY important, I told him to squeeze his butt cheeks together as HARD as possible for maximal tension…
• Arch - then as a result of the glute squeezing, a tiny bit of arch was created in his lower back, nothing too extreme, just enough to get him in proper position…
• Shoulder blades - needed to be pulled back and touching…
• Grip - two important things: squeeze as HARD as possible on the bar and try to “Break” it in half like breaking a bunch of spaghetti….
• Hand off – because of his short arms, I wanted him to keep his shoulder blades touching and maximal tension in the rest of his body and I took the bar off the uprights and put it in his hands to start the press…

The results?

Instant increase in his bench press!

The first set with 95lbs was child’s play for him now, he did three more reps the first two flying up fast and easy (with a look of astonishment on his face).

Then I told him he’d break 100lbs today and loaded another 10lbs on the bar, he did another two rep set with that weight, then we backed off. His exact words were “wow, that felt like I got 50% stronger right away!” and he’s probably right…

We stopped for the day, but he’ll be benching way over his bodyweight soon enough… it’s just a matter of replacing his old “bad” bench press technique habits with the new, improved “super strong” bench press techniques. Also, see my article on 7 tips to build a bigger chest with the bench press.

So now you know how to increase your bench press instantly, put the tips in this article to use right away!