Well I'm sure we've all been asked "how much do you bench?". For some that may be their indicator of strength and gains. We all strive to increase that number. Heres some tips on how:
1) Increase your triceps back and biceps strength; try doing some skull crushers, dips, or close grip bench for tris, barbell curls hammer curls and preacher cruls for biceps, and barbel rows, weight pull ups, and pull overs for back.
2) Switch things up change your chest routine around you may have been doing the same exercise on the same day for a long period of time. Well its time to switch that up and hit your chest with a different assault of exercises.
3)Rest- enough said, give your chest time to heal repair and grow (if you bench 3 times a week your on a fast road to nowhere)
4) Eat Big- generally speaking your weight is proportional to your strength obviously if you add 10lbs of fat it wont do much
5)Forced reps- get a spotter to help you push out a couple more reps even after failure
6) Bench First- if your doing a series of exercises before you bench its going to influence the amount of weight you can do
7) set small goals- by doing so you can progressively move up and feel accomplished doing so.. this will also keep you from attempting too much too soon dont expect to increase your bench by 50lbs in a month go for more reasonable amounts
8) Diet- obviously this comes into play ( avoid sugars before benching, carb up)
9) watch your technique
http://forum.bodybuilding.com/showth...#post357195611
10) Try to max out only 6 to 12 weeks
****always remember to warm up and stretch to avoid injury****
(hope this helps)
***The Infamous Bench Press***
Linear Mode
