I've Trained Hundreds of Pro Athletes. This Simple Trick Will Unlock Your Strongest Bench Press Yet
Being able to bench press 225 pounds is considered a gold standard for many men, but progressing to a stronger bench is no easy feat. If you've been lifting for a while, you know how slow and frustrating weight progression can be on any given exercise. Fortunately, certain strategies can help, like tightening up your bench press setup and teaching your body to create more tension.
"Before the bar leaves the rack, pull your shoulder blades down and back like you’re putting them in your back pockets. Plant your feet and create [a] llight leg drive into the floor," performance coach Clif Marshall, M.S., tells Men's Journal. "Lower the bar under control and pause for a full one-second count just above the chest before pressing back up."
He calls this the "Lock-In and Pause" bench press. During the classic lift, many end up losing tightness at the bottom, which is the weakest point. Pausing removes the stretch reflex and forces you to generate strength from a fully controlled position rather than relying on momentum.
Over time, this improves bar path control, increases pressing power off the chest, and translates to lifting heavier weights. When you learn to actually control the bottom of the movement, the impressive bench press numbers you so desperately want to brag about will follow.
How often should you do the lock-in and pause bench press? Marshall advises using it on your main working sets at least once a week. Perform 3 to 4 sets of 3 to 5 reps, taking that deliberate one-second pause.
"Keep the load around 75 to 85 percent of your normal working weight. Focus on the same setup cues every rep: scapula tight, feet planted, breathe and brace," he adds.
Related: The Right Way to Train Around Shoulder Pain, According to Experts