Best Bench Press Tips to Get to 100kg

In this post, I’m going to be going over the best bench press tips to get to 100kg as quick as possible.

 

So let’s get straight into it…

The first tip is going to be, squeeze the bar

Squeezing the bar really hard is going to help you increase your bench.  You see, when you squeeze the bar, you’re going to be able to recruit more muscle fibres. For example,  clench your fist and squeeze as hard as you can. Now, squeeze your biceps as hard as you can without clenching your fist.

 

The part where you did clench your fist, you would have made a stronger by step. And the same logic applies to benching. You want to squeeze the bar as hard as you can in order to get as much strength  as you can.

The next tip will be,  straighten your wrists

When I first started benching,  my wrists were flat. and in doing so,  I was injuring my wrists. But when I straightened up my wrists, the pain was gone. This is a very simple way to make sure you’re keeping your wrists safe and healthy.

 

Remember, we want to be lifting for many years and this technique is going to help achieve that.

Another great tip is, consume more calories than you burn

This is going to help you put on more weight and with more weight, you’re going to be able to naturally bench more. I would recommend eating clean but you don’t need to eat 100% clean.

 

And you can add in some more fatty foods but be careful and don’t go overboard with this.  Keep it as clean as you can but don’t make yourself miserable doing so.

 

You can enjoy the more unhealthier foods that you like but just don’t go overboard. Keep the majority of your food in your diet clean.  Also, fatty foods aren’t bad. For example, peanut butter is actually good for you even though it’s very high in fat.

 

You can make it even easier by consuming in a Mass Gainer. It’s kinda like a protein shake except that it’s filled with mostly carbohydrates. You can go ahead and purchase a mass gainer from your local supplement store or you can just order one from Amazon.

 

However, keep in mind that most of the mass gainers are just full of sugar. So before buying your Mass Gainer, make sure to look at the label and make sure it isn’t filled with just sugar. Remember,  we want to keep it as possible.

 

Also, sugar will hurt you more than help you. Of course, sugar has its benefits.

My final and last tip for this post would be to keep your back in place

One of the problems that I had when benching was moving my back. I just couldn’t help it at first.  

 

I would put on a heavyweight and when I would lift it off the bar, I would end up moving my back just a little.

 

Even if you move your back a little, it’s going to make a huge difference in the bench. So make sure you do your best not to move your back what so ever.

 

If you’re looking for more bench press tips, then go to this page.

 



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