Improving your bench press performance can be a game-changer, especially if you've struggled with it in the past. From personal experience and tested strategies, here are five effective methods to boost your bench press, each backed by research and practice.

1. Compensatory Acceleration Training (CAT)

Compensatory Acceleration Training (CAT) focuses on using explosive force to power through the bench press. Start with a weight that challenges you to perform around eight reps. As you lower the bar to your chest, imagine pushing it away explosively. The goal is to overcome the sticking point, which usually occurs near the lockout phase. Studies suggest that explosive power at this point is crucial for improving your lift.

Control the bar both during the descent and ascent to avoid injuries, and always warm up with two to three sets before starting CAT.

2. Plyometric Exercises

Plyometrics enhance explosive strength and can improve your bench press by overcoming the natural slowing mechanism just before lockout. Research shows that incorporating plyometric exercises can significantly increase your one-rep max. Here are three effective plyometric moves:

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