BOOM! Breakthrough bench PR. 2 sets of 7 (this was set 2), 2 sets of 6, 1 set of 5! I had been stuck at a max of 5 reps with 95lb for literally MONTHS... but I FINALLY broke the strength plateau.
Here's some tips for STRENGTH GAINZ & BENCH PRESS:
1️⃣ TO ARCH OR NOT TO ARCH? Arching your back decreases the range of motion it takes to press a full rep, so if it helps you, go for it. If it's too uncomfortable, you don't have to. It's not going to break your back, but at the same time no one is going to tell you you're wrong for not arching. It's funny because I feel like I'm arching super hard and try to as much as I can, and this is all I've got. My back doesn't like to bend 😂
2️⃣ PLANT YOUR FEET & USE LEG DRIVE. Driving your feet into the ground and butt into the bench as hard as you can, can help you drive the weight up from your chest. Staying stable and not fidgeting also reduces excess energy lost that could be used toward the press.
3️⃣ Your knuckles should point toward the ceiling. Don't flop your wrist back and keep it tight. The bar should rest in the bottom part of the palm of your hand for the best force production in the press.
4️⃣ Take my advice from a few posts back and DELOAD if you never have before. I had no clue how strong I'd feel this week, after the week off. It's incredible. If you've never allowed your body that sort of rest, try it, trust the process, and thank me after.
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