Bench press help

[JCASH]

What are the best ways to increase your bench. I have to be able to bench 185 by june. And I max at 160. what should I do to increase my bench. Like other excersises to emphasis on. Training for football

[ozcoltsfan]

I know someone will give you a more "correct" answer, but for me, Always benching my max when my chest and tri's are completely rested has ment that I am always gaining on my bench. Shoulder press and close grip bench help me a lot.

[JCASH]

Do you think it's possible to bench 185 6x by early june

[Footballstar]

Anything is possible do a three day split and bench press every day and do lifts that support the muscles that u use during the bench press than you will be able to accomplish this and it should be easy if you have been lifting for under 1 year. and to do 185 6x u r going to have to be able to bench press approx. 215-220

[ozcoltsfan]

Hell yes. Get yourself a good spotter and Bench at least every 3-4 days unless you are sore. Always push that extra rep when you are on your max. Dont go too overboard on pushing yourself until you are near or at your max. Like if you warm up on 120 ... then just do 5, save your energy for trying to bench more than your max.
Personally I dont do incline and decline cause I dont have the benches for it.
Work those tri's and do Dumbell Fly's on the bench. How much do you weigh?

[pure_power]

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[th3 gr34t3st]

Dont bench 3-4 times a week or you will overtrain and not get any stronger. Bench twice a week max, make sure you eat right, get enuff sleep, and give your muscles time to recover.

[ozcoltsfan]

Originally posted by th3 gr34t3st
Dont bench 3-4 times a week or you will overtrain and not get any stronger.

I said every 3-4 days in my post above, not 3-4 times a week.