Archives for bench press


Training Log: Dan Petkovsek

This is the second post in my training cycle for USPA Nationals on July 8th.

First off – I know I said I would post each week, but to be honest – the past few weeks have been very busy, and unfortunately, this fell by the wayside – so I apologize.

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I’ve had some questions about percentages and other things on this program for people who are running it on their own. Read More

Lose The Wrist Wraps! Increase Your Bench

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This post is short – as I feel it can be said in just a few paragraphs.

There seems to be more and more lifters in gyms wrapping up these days – and using wrist wraps in the WRONG way.

Don’t get me wrong, I fully understand the benefit of using them, and believe they are a beneficial tool to push more weight – however, when guy’s (and girls) are using them for EVERY SINGLE Read More

3 Tips to Increase Your Bench

A friend asked me the other day how to increase his bench, “I hit a plateau on bench, what do I change?” Here’s 3 tips to increase your bench press.

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1. Overload – Use bands, chains, lockouts, and floor presses to use heavier weight than you normally use. Your body will adapt to the stress you put on it. Make sure you have a good spotter, and explain what you’re trying to do.

2. Check your form. Your feet should be planted firmly on the floor, your traps should be tucked tight, and your butt should be lightly touching the bench. Use leg drive and push through your HEELS to initiate the press. If your back starts to cramp up, your form is good. Seriously.

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Think Jay Cutler only eats when he’s hungry? Think again.

3. EAT – You need to eat more. For the next 2 weeks double your portion sizes, add an extra meal, drink a weight gainer shake. Eat on a schedule. Whatever you need to do to gain weight. Remember that a huge part of training comes from what you do in the kitchen.

If you have any more questions, comment below or make a post on our Facebook page