The bench press is a favorite exercise for many, but not everyone is getting the best results from it. Some people miss out on potential gains. However, there is a simple trick that can help you get more from this chest-building move.
The Bench Press Hack
Charles Glass, known as the ‘Godfather of Bodybuilding,’ has coached famous athletes like Dwayne Johnson for over 35 years. He shares an easy tip to improve your bench press and build your chest muscles better. Glass suggests placing a small pad under your back to create an exaggerated arch during the exercise.
Many lifters already follow important advice, such as keeping their feet firmly on the floor to create power and squeezing their shoulder blades together to shorten the bar’s travel distance. Arching the back slightly can also help keep the chest active in the movement. But some people find it hard to hold the correct arch. This is where the pad helps.
Glass explains on his YouTube channel, “The pad keeps the chest up in a proper position. It almost mimics a decline bench press. If you were to pick just one chest exercise, it would be decline. It works the lower chest muscles all the way to the top.”
Why It Works
Using a pad under your back increases the stretch in your chest muscles. Training muscles while stretched often leads to better growth. So, by opening up the chest more, you can expect bigger gains.
In a video, Glass’ client clearly felt the difference. He said the pad helped him engage his chest muscles properly during the lift.
“I can’t explain the tension I feel across my chest,” the client said. “As soon as the bar touched my chest, my chest just opened up because my head is in that position.”
