How to RAPIDLY Increase your BENCHPRESS

Summary

In this video, Nicholas SP shares his expert advice on how to rapidly increase your bench press strength. Drawing from his experience as a world record holder, he outlines key factors like perfecting your form, increasing training frequency, and targeting supporting muscle groups like the triceps and shoulders. Additionally, he emphasizes the importance of proper nutrition, particularly protein intake, for muscle growth and recovery. With practical training routines, techniques like pause benching, and a focus on consistency, viewers can expect to see significant improvements in their bench press performance.

Takeaways

• 😀 Proper bench press form is crucial for maximizing strength and preventing injury. Focus on body positioning, hand placement, and bar path for optimal results.
• 😀 Pause benching (pausing at the bottom of the lift) is a powerful technique to break through plateaus and target the chest and triceps more effectively.
• 😀 Training frequency plays a key role in progress. Aim for 2-3 bench press sessions per week, focusing on hypertrophy, strength, and explosiveness.
• 😀 Focus on tricep and shoulder strength to enhance your bench press performance, especially for the lockout phase of the lift.
• 😀 Nutrition, particularly protein intake, is essential for muscle growth and recovery. Aim for 1g of protein per pound of body weight to see significant bench press gains.
• 😀 A slight caloric surplus helps build muscle faster and supports recovery when training for strength improvements like bench press.
• 😀 Consistency is crucial for increasing your bench press. Stick to a training routine and incorporate progressive overload to build strength over time.
• 😀 Experiment with your hand placement and bar path to find the most comfortable and effective technique for your body type.
• 😀 Explosive training with fast reps can help develop fast-twitch muscle fibers, improving your bench press power and speed.
• 😀 It's important to listen to your body and adjust training based on what works best for you, as individual factors like body mechanics can influence performance.
• 😀 Genetics influence bench press potential, but with the right training, nutrition, and consistency, anyone can achieve impressive results, regardless of their starting point.

Q & A

What is the most important aspect of increasing your bench press?

The most important factors are proper form and technique, frequency of training, and nutrition. Focusing on these areas ensures that you maximize strength gains while minimizing the risk of injury.

Why is form crucial when bench pressing?

Form is essential to avoid injury and to ensure you're lifting with maximum efficiency. Proper form allows you to lift heavier while maintaining control, and it helps protect key joints like your shoulders and wrists.

What is the role of the triceps in the bench press?

The triceps are vital for the lockout portion of the bench press. If you struggle to complete the lift after the bar passes your chest, it could be due to weak triceps. Strengthening them with exercises like tricep pushdowns or close-grip bench press can improve this phase.

How often should I bench press to see significant improvements?

Nicholas recommends bench pressing 3-4 times per week, alternating between hypertrophy, power, and explosive days. If you’re not training for a competition, 2-3 sessions per week can still yield excellent progress.

What is pause benching and why is it effective?

Pause benching involves pausing the bar on your chest for 1-2 seconds before pressing it back up. This eliminates any momentum, forcing your muscles to engage more and increasing chest activation, which helps overcome plateaus and builds strength.

What should I do if I hit a plateau in my bench press?

If you're plateauing, try incorporating pause benching into your routine. It isolates your chest more effectively and removes momentum. Additionally, focusing on triceps and shoulders through accessory exercises can help push through the plateau.

How can I improve stability during my bench press?

To improve stability, it's essential to strengthen your shoulders and back. Exercises like shoulder presses, lateral raises, and lat pulldowns help stabilize the shoulders and back muscles, providing a more controlled and stable press.

How important is nutrition for increasing my bench press?

Nutrition is critical for muscle recovery and growth. Prioritizing protein intake (around 1 gram per pound of body weight) and maintaining a slight calorie surplus supports muscle repair and growth, accelerating progress in your bench press.

What is the recommended protein intake to support bench press growth?

Aiming for 1 gram of protein per pound of body weight is ideal for muscle growth and recovery. For example, if you weigh 155 lbs, you should aim for 155 grams of protein daily to support bench press gains.

How does genetics affect my bench press progress?

Genetics do play a role in how quickly you can increase your bench press. For example, a person with a shorter wingspan may find it easier to bench press due to biomechanical advantages. However, with consistency, anyone can improve significantly, regardless of their genetics.