In recent years, strength and conditioning coaches have increasingly pushed women toward stronger, more explosive bench presses, and the results have been promising.
But as the National Strength and Conditioning Association (NSCA) has noted, women tend to perform weaker bench presses than men.
Here’s how you can boost your female benchpress potential without sacrificing your grip.
Get a good grip.
“You can’t get stronger and stronger by just adding weight,” says Chris Dymond, a coach with the University of Colorado Boulder.
“I know that a lot of coaches and lifters are doing this for a variety of reasons, but if you’re doing it for weight gain or bench press development, it’s definitely something you need to look at.”
Choose the right type of barbell.
While the traditional barbell is popular for its grip strength, you should always look for a barbell that offers good stability and strength, especially if you want to build a stronger core.
For bench pressing, try a machine or a bar with a heavier barbell, says Dymund.
“In the past, we used to just take the barbell and hit it with a bar,” he says.
“Now, people are using more barbells, especially heavier barbs, and it makes a lot more sense to use a heavier, heavier bar.”
In fact, Dymonds says that in the past few years, more and more people are trying to find a machine that offers better stability and grip.
To find a bar that offers this, find out what type of weight the bar is capable of handling.
“There’s so many things that you need from a bar, but you really want stability,” he adds.
“If you can get that, you’re going to be able to perform a lot stronger.”
Choose a good barbell type.
For barbell training, you can also try out various types of bar that offer a good amount of power, Darmon says.
You could also try using a machine, which is a good choice for beginners, because you can do a lot with a relatively light barbell without sacrificing the ability to get stronger.
If you’re using a bar for bench pressing and want a little bit of power in your lifts, you might want to try using something like the Olympic barbell or the Barbell Exercises, which are similar to the machines you might use to train the bench press.
“It’s not necessarily about what barbell it is, but how strong it is,” Darmons says.
In addition to being stronger and more stable, the Olympic and Barbell exercises are great for building a stronger base for the bench.
“These are the things you want in your training, so if you are doing them, it really helps to develop the strength and the power,” he said.
“The strength and power will help you with the bench.”
Focus on strength training.
“Don’t focus on the weight, and don’t focus only on bench pressing,” says Darmond.
“Try to go all-out on your strength training,” he advises.
“Go to the gym and train for as many reps as you can.”
If you have to work out, try to work on specific exercises that will give you a good base for benching.
“What works for a lot is using the weight,” Dymons says, adding that there are certain exercises that you should focus on for specific training goals.
“Just keep it simple,” he added.
“That way you’re always getting the results.”
Focus your training.
For the most part, you need the right equipment to perform the bench push.
“Some people go out and buy a bench press machine, or they just go out there and buy one,” Darcus says.
However, it might be a good idea to focus on something that can help you improve your grip and build your core strength.
“For most people, it is the weight that they have to push,” Dydons adds.
This will allow them to get a lot harder for a long period of time without sacrificing their core strength, Darcos adds.
For more experienced lifters, you’ll want to practice your bench press technique with a friend or family member.
“When you’re a beginner, you have no idea what the bar and what the resistance is,” says Wilt.
So, the only thing you have is your own power, and that’s what you need, Dyds adds. “
Also, I like to keep in mind that you have this power of your own body that you can just add weight to,” she says.
So, the only thing you have is your own power, and that’s what you need, Dyds adds.
Dydson says that he has had some success with benching with friends and family.
“We’ve gotten better at it because of it,” he tells Newsweek.
“But, it doesn’t mean you can’t do it with someone else.”