increase your bench press

I've had a lot of clients this month ask for techniques to improve their bench press. So this week im going to run through a few techniques to push up those kilos on your bench.
First- to press alot you need to press alot. Eastern block powerlifters often train the same lift up to 5 times per week - at different intensity levels. I don't recommend you jump straight into this however as it is unlikely your body would with stand such a battering- however you should consider putting in two bench training sessions per week working with different rep ranges with each- say 8-12 for 4 sets for the first session and 2-6 for the second.
Second really concentrate on technique- think of locking your shoulder blades back together before and during the lift rather than letting the shoulder girdle protract and retract during lifting. At the top of the lift think of extending and straightening your arms rather tahn just pushing the weight away from you- this can help with thew last portion of the lift. Drive through with your feet and keep your core tight. Keep the chest out. Keep to this form and with practise your kilos will increase.
Lastly think including some power plyometric training for your bench to develop explosive power. - 4 sets of 8 reps of explosive press ups, or plyometric bench press on the smith machine will help build the explosive force needed for a powerful bench-
Carpe Ferrum! - Seize the iron!