Updated: Dec 17, 2020
Do you want to increase your bench?
Well, this article will go over how you can potentially increase your bench press.
Firstly, let's go over the basics.
However, you can skip to the bottom of this page for our summary and our one tip to increase your bench.
What Is The Bench Press?
The bench press is an upper-body training exercise, in which you press a weight (usually in the form of a barbell or a pair of dumbbells) upwards, towards the ceiling and against gravity, while lying on a bench.
This exercise primarily uses the pectoralis major, the anterior deltoids and the triceps, among other smaller, stabilising muscles.
The bench press is a compound, multi-joint chest exercise, and is usually used as a main exercise within a chest workout program.
Why Bench Press?
The bench press is a great, overall chest and upper-body building exercise.
Because the bench press is a compound exercise, also known as a multi-joint exercise, it is a great way of improving your overall upper-body strength and size.
Not only this, but it is also a very versatile exercise, meaning you can use lots of different bodybuilding intensity techniques with it, and also set, and repetition combinations.
What Are Bodybuilding Intensity Techniques?
These intensity techniques are a group of techniques designed to improve the mechanics and intensity of an exercise. These include:
100%+ One-Rep Max Eccentric Resistance Hold
So the main one we will focus on in this article is the barbell chains. However these are all good intensity techniques, so be sure to try them out and see what works for you.
However, make sure with the forced reps and 100%+ One-Rep Max Eccentric Resistance Hold, get a spotter or two to assist you!
What Are Barbell Chains?
Barbell chains are a type of equipment and a type of bodybuilding intensity technique, specifically used to improve the bench press and it's dynamics.
They are a pair of chains, which can come in various different weights, such as 15kg, 30kg, and sometimes can be even heavier.
A great barbell chain to try out (Amazon): Mirafit Olympic Barbell Weighted Chains
How Do Barbell Chains Work?
Barbell chains work by increasing the weight on the barbell more and more as you go up in the rep range.
By this I mean; the higher you go in a rep, the heavier the bar becomes.
This is because the weight of the chain is mostly on the ground in the bottom portion of the rep, and as the chain comes up higher (as you go up in the rep range) this adds resistance to the barbell.
This is a very effective bodybuilding intensity technique, because the further you go up in a rep, the stronger you become.
This intensity technique will increase the resistance throughout the rep range, instead of just at one point in the rep range, which is what is seen when increasing the total weight on the bar.
Our One Tip To Increase Your Bench Press:
You've asked "how do I increase my bench press?".
Use a bodybuilding intensity technique, such as the barbell chain to improve the mechanics of the bench press.
This is the best way to change up the bench press and increase your bench press.
There are various other forms of bodybuilding intensity techniques, so be sure to try out different types and see what works for you.
If you would like more tips to increase your bench press, see our 6 Tips To Grow Your Chest article, click here.