One of the simplest and most effective ways to improve your bench press immediately is to grip the bar and squeeze it as hard as possible.
This is known as “White Knuckling” the bar, it’s also known as “Irradiation”.
It was something I always did in training but I didn’t know what it was until we were taught it at the Strong First Barbell Certification.
It’s very simple to do and it works immediately.
The next time you bench press death grip the bar and squeeze it as hard as possible until your knuckles turn white.
By doing this you will increase tension in the hands, forearms, upper arms, right up through your shoulders and your whole upper body
The more tension you create the more strength you will have. Improved tension will also reduce chance of injuries when lifting heavy weights.
Grab the bar, squeeze it as hard as possible and White Knuckle it to get immediately stronger.
Give it a try during your next bench press workout and let me know how you find it.
I hope you enjoyed this blog and that it helped you.
If so please comment, like and share.
Rob King is a Competitive PowerLifter, Coach and Writer.