3 Tips to Hit a New Bench Press Max

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Here’s what we have for you today: 

• 3 tips for hitting new PRs on the bench press

• The ab training mistake you’re making that’s hurting your workout performance

• The 9 best Rogue squat racks for pull-ups, small spaces, and more 

TRAINING TIP 

Hit New Bench Press PRs

The bench press is a cornerstone of any effective bodybuilding plan. Not only does it build impressive upper body strength, but it’s also a key indicator of your overall lifting prowess. However, it’s a movement that many lifters struggle to progress on, often hitting frustrating plateaus. We’re sharing three practical tips to help you break through and set new personal records on this essential lift.

Everything from grip width, foot placement, and unracking technique can make or break your bench press performance. For example, while a narrower grip emphasizes the triceps and a wider grip targets the pecs, going too wide or narrow can compromise your ability to lift heavier weights. Addressing this and other common mistakes will unlock the potential to take your bench press numbers to the next level. Ready to load more plates onto the bar? 

A MESSAGE FROM RUNDOT

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TRAINING 

#1 Ab Training Mistake 

Strong abs are more than just aesthetic — they enhance workout performance and are essential for maintaining stability during major barbell lifts like squats and deadlifts. However, during isolation exercises, many lifters fail to engage their abs as effectively as other muscles, like the biceps.

When your hip flexors, neck, or lower back compensate for a weak core, your ab strength remains underdeveloped. Even worse, tightness in these areas increases your risk of injury. In the article below, we’ll explore how to optimize your ab training routine. You’ll learn about the most common mistake lifters make when training their abs and discover five exercises to build a stronger, more effective core.

WORKOUT 

Go Rogue  

Whether outfitting a commercial gym or setting up your home workout space, finding the perfect rack can feel overwhelming. Fortunately, Rogue Fitness offers extensive squat racks to meet nearly every lifting need. Rogue Fitness racks are built with premium materials and rigorously tested to handle even the most challenging workouts. 

Many of their racks are customizable, allowing you to choose colors and add equipment packages, simplifying upgrading your setup. Additionally, Rogue provides detailed product specifications on their website, ensuring you have all the information you need to make an informed decision. Whether you’re after a straightforward squat stand or a fully loaded power rack, we have some of the best Rogue Fitness squat rack options to suit your needs.

THE DROP SET 

Meet Bodybuilding’s Rising Star 

• Rising Men’s Open bodybuilder star Martin Fitzwater plans to bring a Classic look to the Men’s Open division. See how he plans to do this and more in his LA Fit Expo Q&A.

• The behind-the-neck push press press is an overhead press variation from which many lifters of all levels can benefit. Find out the three reasons why weightlifters should learn this movement today. 

• Two-time Arnold Classic Physique champ Terrence Ruffin joined 25-time Olympia-winning bodybuilding coach Hany Rambod on The Truth podcast. Listen to Ruffin voice his recent setbacks, contest plans, and his take on the future of the Classic Physique division here. 

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