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Increasing your bench press has never been easier. Simply by adjusting your bench press technique, you can improve your bench press instantly. First off, you need to have a proper bench press grip. Most lifters naturally grip the bar too wide. To find a proper grip width, assume a push-up position. The distance your hands naturally fall in push-up position should be the same width you should use when benching. This is an easy way to find an appropriate width. Since every lifter has different proportions, there is no standard bench press grip width. This is an easy way to figure it out so nothing is left up to chance. Once you have a proper grip, the next bench press technique is to bring the bar down low on your chest. The bar should lightly touch your chest at the base of your sternum.

There is no reason you should bring the bar up by your neck when benching. This is dangerous and can lead to shoulder and neck pain. This is also a frequent cause of rotator cuff injuries when bench pressing. Your elbows should always stay tucked when you bench and should stay at about a forty-five degree angle from your body. Many lifters mistakenly bench press with their elbows flared and directly perpendicular to their body. This may feel better at first, but as you get stronger this will only serve to hurt the shoulder joint. You should consider changing your bench press technique before it is too late.

By changing your grip width and the bar path on the bench press, you can immediately benefit by increasing your max bench press. Additionally, the amount of stress you will take off your shoulder will increase your longevity and reduce injury risk. For these reasons, you should always apply these bench press tips.