These days there are a lot of tips about training, there are
hundreds of workout routines, but there are very little information
about mental aspect of training. I think that mental tips are very
important in sport, so I decided to share with you 3 great mental bench
press tips that combined can instantly increase your bench press by 5,
10 or even 20 lbs.
1. Squeeze the bar. When you are doing bench
press squeeze the bar as hard as you can. And I mean squeeze it really
hard. Imagine that you want to crush the bar. Imagine that you want to
squeeze some "iron juice" from the bar. Now, just sitting at home, try
this exercise - take your hand, make a fist and squeeze it as hard as
you can. Squeeze it tighter ant tighter until it feels like your forearm
is like a piece of steel. And you should feel that when you squeeze
your fist really hard, not only your forearm tenses up, but also your
whole arm and shoulder. It is very simple tip, that you probably heard
many times - but don't be blinded by simplicity, and actually use this
tip again and again until it becomes your habit. Because even thought it
is so simple, this tip alone can increase your weights by 5-10 pounds.
2. Tear the bar apart. Now, obviously we are not able to actually "tear" the bar apart, but remember that it is a mental tip. We are trying to unite our mind with body here. So, back to the topic, when you are bench pressing, apart from squeezing the bar really hard imagine that you want to tear the bar apart. Imagine that it is an elastic band that you want to stretch it sideways, both to the left and to the right. Imagine that you are trying to bench the weight not in a straight line "I I", but that you are drawing a letter "V" with your arms. Maybe it sounds too complicated, but I hope that you understand this tip.
3. Press yourself away from the bar. Again, we are not able to actually press ourselves away from the bar. We are not able to press ourselves through the floor - that is obvious, right? But usually, when we are doing bench press, we imagine that we are pushing the WEIGHT away from ourselves. And that is what this tip is all about. Imagine that you are not pushing the weight away from you, but imagine that you are trying to push YOURSELF away from the bar, just like when you are doing dips - you are pushing yourself away. Use this tip again and again until it becomes your second nature.
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2. Tear the bar apart. Now, obviously we are not able to actually "tear" the bar apart, but remember that it is a mental tip. We are trying to unite our mind with body here. So, back to the topic, when you are bench pressing, apart from squeezing the bar really hard imagine that you want to tear the bar apart. Imagine that it is an elastic band that you want to stretch it sideways, both to the left and to the right. Imagine that you are trying to bench the weight not in a straight line "I I", but that you are drawing a letter "V" with your arms. Maybe it sounds too complicated, but I hope that you understand this tip.
3. Press yourself away from the bar. Again, we are not able to actually press ourselves away from the bar. We are not able to press ourselves through the floor - that is obvious, right? But usually, when we are doing bench press, we imagine that we are pushing the WEIGHT away from ourselves. And that is what this tip is all about. Imagine that you are not pushing the weight away from you, but imagine that you are trying to push YOURSELF away from the bar, just like when you are doing dips - you are pushing yourself away. Use this tip again and again until it becomes your second nature.