How Do You Increase Your Bench Press
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By keeping your elbows close to your sides you will be able to put all of the pressure directly on the triceps and place maximum tension on them.
How do you increase your bench press. You will target different areas of your pectorals and you will build a stronger all around chest. It also removes the leg drive from the exercise and makes you work harder while forcing you to keep your body tight. If your goal is to increase your bench press fast do you think doing 3 sets of 10 reps will get you there faster.
Start with no more than 75 percent of what you use in a normal flat bench dumbbell press. To increase your bench press gradually increase how much weight you re benching so that you re always struggling to complete your sets which will help your muscles grow and adapt to heavier weights. Close grip presses are one of the best exercises you can use to increase your overall strength on the bench press.
Just make sure you re still able to brench with proper form. The first reason for quick gains during the first month is that your small stabilizer muscles used to balance the barbell during the lift are becoming stronger and more accustomed to the bench press movement. But after you lift for a year or two and your hitting 225 you will see the next guy benching 315 and you ll think the exact same thing to yourself.
So when you get back to hitting that bench press pr again you might have a pleasant surprise. Do not get me wrong 3 10 is a great way to build strength and definition in your chest but we want to improve power so the reps should be lower. If you do all 5 sets of 5 reps with the 185 pounds then you will add 5 pounds to the bar the next time you bench.
Your bench press gains should be speedy in the beginning. You should only be benching once a week and although the first few weeks will feel easy for you by the time you get to week 3 or 4 you will be hard pressed to get all the reps on the latter sets. You may experience a 15 to 20 pound increase or more in 1rm during your first month of consistent benching.
So there you have it 8 different tips you can start implementing right away to break through your bench press plateau. Do 2 3 sets of 6 8 reps. When i first started at 22 years old my bench max first training session i yolo d it and maxed out lol i ll never forget was 105lbs as a 170lb dude.
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