3 Bench Press Techniques to improve strength

Looking to boost your bench press and take your strength training to new heights? Whether you're a seasoned lifter or just starting out, focusing on the right techniques can make all the difference. In this latest GodBody Workout video, Mike Rashid and Sean dive into three essential bench press strategies that will help you lift heavier, build muscle, and avoid plateaus.

From progression principles to advanced techniques like pause reps and heavy holds, this workout is designed to push you past your limits and maximize your gains. Ready to level up? Check out the full video below for a detailed breakdown and a look at how these strategies can supercharge your strength journey.

Workout Breakdown:

1. Progression (75% of Your Max) – Start with 75% of your one-rep max for 5 sets of 3 reps. This builds strength over time by progressively loading your muscles without going to failure every session.
2. Pause Reps – Pause at the bottom of each rep for 1-2 seconds to eliminate the bounce and really test your strength. This forces your muscles to engage more, improving control and power.
3. Heavy Holds – Load up your max weight (or close to it) and hold the bar for 5-10 seconds. This primes your nervous system for heavier lifts, boosting your confidence and strength for future heavy lifts.

This workout focuses on technique, nervous system priming, and strength-building, making it perfect for anyone serious about getting stronger. Watch the full video to see the exercises in action and take your bench press to the next level!