Hello everybody,

In this lesson, i will share with you tips that i used to surpass my bench press plateau! I understand how you feel when you reach a plateau for your bench press. Fear not, plateaus are common and i will tell you the exact tips that i followed to consistantly add weights to my bench!

Firstly, positioning is important. Lousy positioning causes you to waste strength while trying to lift the bar off the rack. Bad positioning will also cause lousy balance. Try to keep your eyes directly under the bar while you are on the bench and use a spotter if possible. A spotter can help you lift the bar off the rack so that you can save your strength for the lifting itself.

Next, your grip can also affect your bench press. When you are about to start a set, make sure that you grip the bar firmly. A firm grip around the bar brings about efficient transmit of strength from your arms. A strong grip will also increase your confidence for lifting heavier weights.

The path that your bar travels decides on the amount of strength you use. For example, most beginners lift the bar through the path of an inverted "J". This causes strength wastage and it does not benefit your growth of muscles as well. While lifting, take notice of your path and try to push it up straight as it is the shortest distance your bar will travel.

Lastly, your breathing affects your form very often! Have you ever noticed when you breathe in or out during a repetition? The correct method to breathing during a bench press is to breathe out while lifting the bar. Put pressure on your abs for a stable lift. During last repetitions of sets or when you feel a lack of strength, hold your breath and pressure your abdominals.

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