How can i bench 315

Tuck your elbows in toward your sides — Most of the top bench pressers do this. Use your legs — Tuck your legs under the bench and push your toes into the front of your shoes as you do the bench press. This will help tighten up your entire body and get a good amount of extra push. Build your complementary muscles — Make sure to work out your upper-back muscles and triceps to help out the shoulders and chest during bench presses.

Squeeze your glutes and push your hips forward to return to the start position. Hold a barbell with a shoulder-width grip. Pull your hips back as far as you can, allowing your knees to bend as needed while you lower the bar along your shins until you feel a stretch in your hamstrings.

Keep your lower back arched throughout. Attach a band to an overhead object and grasp an end in each hand behind your neck. Facing the other way, crunch your torso toward your hips. Grasp the bar with an overhand grip at shoulder width and let it hang in front of your thighs. Squeeze your shoulder blades together and pull the bar to your belly. Set a barbell in a power rack at about hip height. Lie underneath it and grasp it with your hands about shoulder-width apart.

Hang from the bar so your legs and torso form a straight line. Pull yourself up until your back is fully contracted. Hang from a pullup bar with your hands outside shoulder width and your palms facing forward. Squeeze your shoulder blades together and pull your- self up until your chin is over the bar. Hold the bar with your hands shoulder-width apart and your arms at your sides. Curl the bar without allowing your elbows to drift forward. Grasp the bar with hands shoulder -width apart and raise your elbows until your upper arms are parallel with the floor.

Step back and set your feet at shoulder width with your toes turned out slightly. Squat as low as you can without losing the arch in your lower back. When you get to the bottom of the movement, press up from your heels to the start position. Stand with your feet about hip-width apart. Use these bench press averages as markers for developing your own program.

Make good form a priority over increasing your bench press weight. Be consistent in your approach and aim for gradual results instead of immediate improvement. Listen to your body and take a break if you feel pain.

Rest for at least one full day each week. Talk to your doctor if you are just starting out or have any medical concerns that could be affected by weightlifting.

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