Here's how to increase your bench press PR quickly and effectively:

Grip the bar correctly for immediate strength gains. Place it low in your palm, aligned with wrist and forearm bones, then squeeze hard. This activates your triceps and can add pounds to your lift instantly.

Focus on tricep development - they're crucial for maximum bench press power. Strong triceps add significant weight to your lift and help maintain proper form. Include these exercises:

• Rolling DB Extensions
• Dips
• Williams Extensions
• Band Push Downs

Maintain a straight bar path. The bar should move directly up and down, not in an arc. This technique is most efficient and helps prevent pec and shoulder injuries.

Engage your entire body during the lift:

• Plant feet firmly to prevent side-to-side movement
• Push legs into floor for increased force
• Flex lats with shoulder blades pulled down and together
• Keep core tight throughout movement

Approach the bench with confidence and aggression. Only load weights you're absolutely confident you can lift. Before each set:

• Clear your mind
• Focus on form
• Ensure everything is tight from feet up
• Commit to giving 100%

Remember: The bench press is as much mental as physical. Proper preparation and mindset are essential for achieving new personal records.

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