Yo, what's up Today I want to talk about bench press, and how you can optimize your bench press to build a nice solid chest. So, here are five things you can implement immediately and that is number one, your posture.

See, posture is the most fundamental part in order to get a good chest. So the step to have a strong good posture for the bench press is first, you need to keep your shoulder low and bring your shoulder backward.

This will keep your shoulder in a correct position to minimize the risk of getting injuries. And the next posture you want to pay attention, is your back, right? So, when doing the bench press, I would recommend you give a little bit, a slight arch on your lower back.

How to Maximize Your Chest With Bench Press | Best Fitness Tips In 2020
How to Maximize Your Chest With Bench Press

This will help your bench press to use a little bit of lower body drive, and to keep your upper body upright. And also your shoulders, shoulders are very important always keep your shoulder low and backward. In fact, by just adjusting this posture, you already look like you have a good chest already because you see, everything is upright. So tip number two is your positioning. Two things in the bench press are number one, the placement of the bar. You should place yourself, eye underneath the bar. And number two is the width of your grip. I'm not a fan of going too wide grip, and I'm not a fan of going too close grip for a barbell bench press.

However, this is just a variation there is the close grip bench press, there is the wide grip bench press, but today is just all about fundamentals. So a good position to start with is to place your arms slightly wider than shoulder-width. So the basic positioning of the bar is trying to place them in the center of your chest. Okay, if anything is too high, you'll result in a high elbow, this will give all that stress to your shoulder.

If you keep your elbow a little bit low, it great, it triggers more chest, especially the upper chest also. However, anything too low would trigger a lot of triceps, right? When you do a bench press, you want to maximize your chest, it's not only your triceps. So number three is alignment. Make sure you place your elbow and your wrist to form a straight line when you do a bench press. I personally find that many people actually overlook this, they just wanna get straight to the set. So from now onwards, pay a little bit of attention to your alignment.

This will definitely help you to improve your performance of your bench press. And the fourth tip to improve your bench press, to maximize your chest growth, is to play around with different types of equipment. So if you are in the gym, play around with dumbbell, if you are lucky enough, you have a chest press machine, work on your machine. Work on a cable, and also barbell, right? Do not stick to only one exercise.

This is how you progress over time, training the muscles that you can't see. Like the rotator cuff, the forearms, and ultimately get more confidence doing a bench press. Last but not least, your mind-muscles connection is very important, right? Studies have shown that if you can engage your muscles, you can feel your muscles for bench press or any chest exercises. You will have a better advantage, in building the muscles that you want to train, right?

So, one tip is, try to flex your chest right, this requires practice and also this requires muscle mass. So beginners out there, this is a little bit hard for you, because probably when just starting, you don't have the muscle to flex at first. But over time give it a try, I personally find that bringing your arms close together and resisting them together will give tension to the chest.

And practice this, especially right after your bench press. Spend about five seconds squeezing your chest, do this, it's not gonna be weird because you're wearing a shirt, not like me. I do this, then it's definitely weird because people can see my chest. All right, give it a try, alright? Practice makes progress, so I hope you find all this information benefit, and ultimately you have to put it into practice.

Now if you find this useful then make sure to share this with your friends & Family.

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