50 keys to a bigger bench press
1) Patience Is A Virtue
Patience is one of the most important virtues when it comes to getting that bigger bench press. In fact so many lifters are so desperate to get to 225, 315 and 405lbs that they destroy their wishes because they lack patience. Lifters start to put their feet on the bench and arch their back, they have their spotters assist their reps, they bounce the weights off their chest, and they start to perform only partial movements. This will always hurt the lifter in the long run and it will lead to a life long plateau and potential injuries. Don’t let impatience ruin your bench press dreams! The secret is in the 2.5, 5lbs plates, the gradual build up and by having enough self-discipline. You don’t have to add 20 pounds to your bench every week.
2) Reliable Training Partners
Why are coaches and partners so important? If you have a coach he can find your weaknesses, help you with technique and push you. Training partners will also help you with your benching. They can give you spots, put a bench shirt on, support you, and motivate you. Remember to get partners that support you and not partners who bring you down. A great training partner also holds you accountable. You are a lot less likely to miss a workout when someone is relying on you to be there. Nothing beats training in an environment that supports excellence. Find someone stronger than you and learn from their experience.
3) Find the Right Gym - Atmosphere
I think where you train can influence how well Critical Bench works for you. Try to find a gym that has attitude. If you are at a gym that makes you feel comfortable, where you are very distracted and where you feel like you must tone down your training, then look for other gym options. If you bench more and are driven through others, then try to train around others. In fact, a recent study reported
that many people can bench a whopping 75lbs more or at least push them selves that much more when they are being watched. If, you aren’t one of the people that falls into this statistic and don’t want to fail in front of others or be near others, then do the critical bench program in your basement. Then you can create your own rules, turn up the volume as loud as you want and create as much attitude in the environment you created. Attitude comes in different forms. Whether you are the king of your fitness center, or learning from the hardcore lifters in your basement gym, just make sure that you know that you are training in an environment where you can work hard.
4) Preparation
“Failure to plan is planning to fail.”
When you’re completely prepared you will be confident and ready to win. If you want to go far with your training you must be consistent. You need to eat 6-8 meals throughout the day approximately every 2 to 3 hours, all year long. You have to be in the gym when you wish to engage in other activities. Every choice you make has a reaction whether it is good or bad. It has been said if you miss a workout it puts you 2 weeks behind schedule. Serious business people don’t miss meetings, athletes don’t miss practices and serious lifters don’t miss training sessions.
5) Attitude
"You have to visually see yourself locking the weight out." If you've successfully completed the movement over and over in your mind prior to the lift, nothing will stop you. "Attitude is everything" and will always be the most important tool you have. Your attitude can take you to places and open doors others thought impossible. That's what makes the difference between a champion lifter and an average lifter. Attitude takes you beyond your potential. Apply a positive attitude from the time you get up in the morning to your final thought before you retire at night. Attitude can reach deep into your soul causing an adrenaline rush taking you to unbelievable heights of success. Push your attitude before, during and after training, and the weight will increase. –700 Pound Bencher Mark Carter...
1) Patience Is A Virtue
Patience is one of the most important virtues when it comes to getting that bigger bench press. In fact so many lifters are so desperate to get to 225, 315 and 405lbs that they destroy their wishes because they lack patience. Lifters start to put their feet on the bench and arch their back, they have their spotters assist their reps, they bounce the weights off their chest, and they start to perform only partial movements. This will always hurt the lifter in the long run and it will lead to a life long plateau and potential injuries. Don’t let impatience ruin your bench press dreams! The secret is in the 2.5, 5lbs plates, the gradual build up and by having enough self-discipline. You don’t have to add 20 pounds to your bench every week.
2) Reliable Training Partners
Why are coaches and partners so important? If you have a coach he can find your weaknesses, help you with technique and push you. Training partners will also help you with your benching. They can give you spots, put a bench shirt on, support you, and motivate you. Remember to get partners that support you and not partners who bring you down. A great training partner also holds you accountable. You are a lot less likely to miss a workout when someone is relying on you to be there. Nothing beats training in an environment that supports excellence. Find someone stronger than you and learn from their experience.
3) Find the Right Gym - Atmosphere
I think where you train can influence how well Critical Bench works for you. Try to find a gym that has attitude. If you are at a gym that makes you feel comfortable, where you are very distracted and where you feel like you must tone down your training, then look for other gym options. If you bench more and are driven through others, then try to train around others. In fact, a recent study reported
that many people can bench a whopping 75lbs more or at least push them selves that much more when they are being watched. If, you aren’t one of the people that falls into this statistic and don’t want to fail in front of others or be near others, then do the critical bench program in your basement. Then you can create your own rules, turn up the volume as loud as you want and create as much attitude in the environment you created. Attitude comes in different forms. Whether you are the king of your fitness center, or learning from the hardcore lifters in your basement gym, just make sure that you know that you are training in an environment where you can work hard.
4) Preparation
“Failure to plan is planning to fail.”
When you’re completely prepared you will be confident and ready to win. If you want to go far with your training you must be consistent. You need to eat 6-8 meals throughout the day approximately every 2 to 3 hours, all year long. You have to be in the gym when you wish to engage in other activities. Every choice you make has a reaction whether it is good or bad. It has been said if you miss a workout it puts you 2 weeks behind schedule. Serious business people don’t miss meetings, athletes don’t miss practices and serious lifters don’t miss training sessions.
5) Attitude
"You have to visually see yourself locking the weight out." If you've successfully completed the movement over and over in your mind prior to the lift, nothing will stop you. "Attitude is everything" and will always be the most important tool you have. Your attitude can take you to places and open doors others thought impossible. That's what makes the difference between a champion lifter and an average lifter. Attitude takes you beyond your potential. Apply a positive attitude from the time you get up in the morning to your final thought before you retire at night. Attitude can reach deep into your soul causing an adrenaline rush taking you to unbelievable heights of success. Push your attitude before, during and after training, and the weight will increase. –700 Pound Bencher Mark Carter...
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