How do you increase your bench press?
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Expert Comments
If you want to bench more weight, train on the bench press more frequently. Hit the bench twice a week if you normally only do it once. Change the tempo, or the speed, you lift weights. Try to lower the weight to your chest for a 3-count, pause one second with the bar at your chest, then press the bar back up for a 3-count.
A proper warm-up can help you make the most of your training session, improve your strength progress, and reduce injury risk. Ramp up the weight between sets so you might start with 50% of your working weight, then 60-70%, then 80% before starting your working sets. Do just a few reps at each weight so you don’t burn out while warming up.
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A proper warm-up can help you make the most of your training session, improve your strength progress, and reduce injury risk. Ramp up the weight between sets so you might start with 50% of your working weight, then 60-70%, then 80% before starting your working sets. Do just a few reps at each weight so you don’t burn out while warming up.
To increase the amount you bench press, begin with a one rep max test
. Be sure to have a spotter (someone who can help you if the weight is too heavy to return back to the starting position). Slowly add weight, resting about one minute or more in between, until you reach the maximum load
you can press.
Over the course of the next 1-2 months , work between 75-85% of that number for your regular chest workouts. Slowly edging closer and closer to 85% of your 1 rep max number.
During these months, also continue to develop core, triceps, shoulders, back, and bicep muscles , since all are synergists or antagonists of the chest muscles.
When you have increased your baseline numbers for regular workouts, retest your one rep max . Don’t expect a huge increase. Your one rep max may increase by only 5–10 pounds every 2 to 3 months .
View hidden comment
Over the course of the next 1-2 months , work between 75-85% of that number for your regular chest workouts. Slowly edging closer and closer to 85% of your 1 rep max number.
During these months, also continue to develop core, triceps, shoulders, back, and bicep muscles , since all are synergists or antagonists of the chest muscles.
When you have increased your baseline numbers for regular workouts, retest your one rep max . Don’t expect a huge increase. Your one rep max may increase by only 5–10 pounds every 2 to 3 months .
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