Here’s the quick breakdown in 6 simple steps:
1) Form – You always can improve your form! Having proper
technique can do more than help prevent injuries, it can help you lift
more! It is crucial that you have proper grip width, set up, leg
drive, and mental cues.
2) Training Frequency – Training too often or too little can
minimize your growth and performance. I recommend having 1 heavy chest
day at the beginning of your weekly working split and a light chest
day towards the end of it. This helps reduce the chance of
under-training & over-training your chest.
3) Junk Volume – More does NOT always equal BETTER. Avoid doing
junk volume by bringing the intensity to your workout. Focus on
quality rather than quantity when it comes to your sets.
4) Triceps – The closer you grip the more your triceps are
activated. Increase your triceps strength by implementing skull
crushers, rope pushdowns, and dips. This will allow your triceps to
better assist you during bench press.
5) Chained/Banded Bench Press – Utilizing chains or bands can
help build up your muscle-to-mind connection faster! It also helps
fatigue the muscles that engage during lockout more efficiently than
benching without chains/bands. This can be revolutionary for
individuals who find themselves failing to lock out or hitting a
“sticking point” halfway back up.
6) Shoulders & Rotator Cuffs – Strong shoulders increase
stability and aid in the force generated during bench press. Include
frontal & lateral dumbbell raises on your arm & accessory days. I
would NOT include them before or on your chest day.
Full breakdown on form & exercises on YouTube!
https://www.youtube.com/playlist?list=PLtM81UR5HF7J7up6_cxX9a33zZzCXiqRR