There are all kinds of posts and advice on how to do a better bench press for bigger chest muscles (better results). They range from doing pyramids and squeezing your chest muscles at the top of a set to how many reps and sets you should do.
However, there are a few things that, regardless of what formula you are following, you should likely be paying attention to.
As guys 40 and older, it is not just about gaining the muscle or retaining what you have. A big part of the equation is doing it safely and without injury. And that is, as you are aware, because it takes longer for us to heal than it did when we were 20. But that is where our gift of experience comes in. Knowing how to do things better.
There are 3 things that will increase the safety and decrease the possibility of injury during a bench pressing session.
  1. When you lay on the bench, put your feet flat on the ground. And then pull them backwards so that you are supporting yourself on the balls of your feet (the meaty area by the toes).
  2. Doing #1 above will help with the next thing and that is having an arch in your lower back. You should be able to place your hand between the bench and your lower back. This takes the strain off of your lower back while lifting.
  3. Use a spotter. Some days you feel better, stronger and more rested than others. Also, we are men, so we will want to push ourselves from time to time to see what our max is. Although that can lead to injury, we all know that we try it from time to time. Regardless, having a spotter that can help get the bar back on the rack when you run out of energy will help with the reduction of injury both from lifting and from having a heavy bar on your chest.
Now, I know some of you will want to talk about hand positioning, breathing, speed of lowering or lifting and other items. But those really depend on the program or formula you are using.
However the 3 things listed above, regardless of your program or workout formula, should give added safety and reduce the possibility of injury. And they are 3 things that we always do when we bench press regardless of grip, cadence, sets or reps.
Simple Concepts. Powerful Results.
Specifically Designed For Guys Over 40.