As some may have noted, I’ve written extensively on this site regarding the importance of fundamentals such as technique, intensity and rest which should always take priority over and above the level of resistance we use.

However if you manage to add up to 10% on your bench in relatively no time at all then isn’t that akin to recruiting more muscle fibres and therefore being in a position to break more tissue down?

The answer as is often the case lies within the realms of technique – and funnily enough in this particular instance your nipples! All flat pressing movements for the chest whether be free weight, barbells/dumbbells or machine operated (seated press/Smith machine) should begin with the resistance at nipple level.

By this I mean your hands and the bar/dumbbells should be lowered on the negative to the same level as your nipples. This is the perfect level for any flat or decline bench press (tip does not apply to incline) because it sits perfectly inline to breakdown the optimum amount of muscle fibres in your chest! If you are benching above nipple level then your simply not getting the best out of one of bodybuilding’s most rewarding movements.

When the level of resistance is lowered accordingly and your body adjusts to what is only a slight tweak in technique you’ll genuinely be in a position to make forward strides. In this way perfecting technique works as a catalyst to breaking more muscle down, as a result your body will place a greater demand on your recovery.

Then, given enough surplus quality calories and rest you will of course recover, leading to new growth!

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