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11 Scientifically Proven Ways to Increase Your Bench Press

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11 Scientifically Proven Ways to Increase Your Bench Press

If you follow these 11 scientifically proven tips, you can quickly increase your Bench Press strength and prevent injury.

Like it or not, the Bench Press is one of the primary lifts on which your strength is judged.

Nothing turns heads faster in the gym than an impressive Bench Press, and it’s the first (and often only) lift people want to know your numbers on.

There’s a good reason for this beyond ego, though.

The Bench Press is one of the best upper body exercises you can do because, when performed properly, it trains not just the pectorals but the lats, shoulders, triceps, and even the legs (through a proper leg drive, as discussed later in this podcast).

Every chest workout or push workout should include at least a few sets of the Bench Press.

That said, like the other big compound lifts (Deadlift, Squat, and Military Press), the Bench Press is actually quite technical. If you don’t know what you’re doing, you’ll quickly hit a plateau, which is not only frustrating, but can set you up for injury as you try to break through it by compromising form.

So, in this podcast, we’re going to look at 11 safe, scientifically proven ways to increase your bench press and, in some cases, also reduce the risk of injury.

Would you rather read about how to increase your bench press? Then check out this article!

References

http://www.ncbi.nlm.nih.gov/pubmed/22076083

http://journals.lww.com/nsca-scj/Abstract/2012/10000/Maximizing_Strength_Training_Performance_Using.10.aspx

http://www.ncbi.nlm.nih.gov/pubmed/21881531

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3916922/

http://www.jssm.org/vol9/n1/1/v9n1-1text.php

http://www.ncbi.nlm.nih.gov/pubmed/17326698

http://www.worldacademicunion.com/journal/SSCI/SSCIvol05no02paper07.pdf

http://www.ncbi.nlm.nih.gov/pubmed/17313289

http://www.ncbi.nlm.nih.gov/pubmed/20512064

http://journals.lww.com/nsca-jscr/Abstract/1997/05000/Effect_of_Grip_Width_on_the_Myoelectric_Activity.5.aspx

http://www.researchgate.net/publication/

232096734_The_Affect_of_Grip_Width_on_Bench_Press_Performance_and_Risk_of_Injury

http://www.ncbi.nlm.nih.gov/pubmed/20093960

http://www.ncbi.nlm.nih.gov/pubmed/19855308

http://www.ncbi.nlm.nih.gov/pubmed/21804421

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What did you think of this episode? Have anything else to share? Let me know in the comments below!

I'm Mike and I'm the creator of Muscle for Life and Legion Athletics, and I believe that EVERYONE can achieve the body of their dreams.

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