How to Improve Your Bench Press, Squat, and Deadlift

The bench press, squat, and deadlift are often referred to as the "big three" in strength training—and for good reason. These compound lifts are the foundation of any effective strength training program, helping to build muscle, increase strength, and improve overall athletic performance. Mastering these lifts requires more than just raw power; it involves perfecting your form and technique. Here’s how you can improve your bench press, squat, and deadlift to push more weight and achieve better results.

1. Improving Your Bench Press

The bench press is a key exercise for building upper body strength, particularly in the chest, shoulders, and triceps. Here’s how to improve your bench press:

Focus on Setup

A strong bench press starts with a proper setup. Lie back on the bench with your feet flat on the floor and your eyes directly under the bar. Your grip should be slightly wider than shoulder-width apart. Before you lift, engage your core, squeeze your shoulder blades together, and arch your lower back slightly to create a stable base.

Use Leg Drive

Don’t underestimate the power of your legs in the bench press. Drive your feet into the floor as you press the bar up. This helps stabilize your body and generate more power from your lower body, making the lift more efficient.

Control the Descent

Lower the bar slowly and under control. This not only prevents injury but also helps you generate more power on the push. Aim to bring the bar to the middle of your chest, keeping your elbows at a 45-degree angle from your torso.

Work on Tricep Strength

Your triceps play a crucial role in the lockout phase of the bench press. Incorporate tricep-specific exercises like close-grip bench presses, dips, and tricep extensions to build strength in this area.

2. Improving Your Squat

The squat is a fundamental movement that targets the quads, glutes, hamstrings, and core. It’s essential for building lower body strength and improving athletic performance. Here’s how to improve your squat:

Nail Your Stance

Your squat stance will vary depending on your body mechanics, but a good starting point is to place your feet shoulder-width apart with your toes slightly turned out. As you squat, make sure your knees track over your toes.

Engage Your Core

A strong core is essential for a powerful squat. Before you descend, take a deep breath and brace your core as if you’re about to be punched in the stomach. This creates intra-abdominal pressure, which stabilizes your spine and helps you lift more weight safely.

Focus on Depth

Aim to squat to at least parallel, where your thighs are parallel to the ground. Going deeper can activate more muscle fibers in your glutes and hamstrings, but only go as low as your mobility allows while maintaining proper form.

Strengthen Your Posterior Chain

The muscles in your posterior chain (hamstrings, glutes, and lower back) are key players in the squat. Exercises like Romanian deadlifts, glute bridges, and hamstring curls can help strengthen these muscles and improve your squat.

3. Improving Your Deadlift

The deadlift is a total-body exercise that targets the back, glutes, hamstrings, and core. It’s one of the best exercises for building raw strength and muscle mass. Here’s how to improve your deadlift:

Master Your Setup

Start with your feet hip-width apart, with the barbell positioned over the middle of your feet. Your grip should be just outside your knees. Engage your lats by pulling your shoulder blades down and back, and keep your chest up as you lower your hips to grab the bar.

Maintain a Neutral Spine

Keeping a neutral spine is critical in the deadlift. Avoid rounding your back by engaging your core and keeping your chest up throughout the lift. Your head should be in line with your spine, not craned upwards.

Drive Through Your Heels

As you lift the bar, push through your heels and engage your glutes. The bar should travel in a straight line, staying close to your body throughout the movement. Squeeze your glutes at the top of the lift to fully extend your hips.

Strengthen Your Grip

Grip strength is often a limiting factor in the deadlift. Incorporate grip-specific exercises like farmer’s walks, dead hangs, and plate pinches to improve your grip and prevent the bar from slipping during heavy lifts.

Conclusion

Improving your bench press, squat, and deadlift requires a combination of technique refinement, targeted strength training, and consistency. By focusing on the tips outlined above, you’ll be able to push more weight, perfect your form, and achieve better results in your strength training program. Remember, progress takes time, so be patient and stay committed to your training.