How much do you bench? This is a question that we probably all receive from time to time. The amount someone can bench press has become a form of measurement for sizing up a person’s overall strength. So it’s no wonder why so many people are so concerned with learning how to increase bench press max Now for the million dollar question…how exactly does someone go about doing that? In this article I’m going to address this and give you the information you need to do this. Before you know it you’ll be adding a couple extra 45 lb plates to the barbell when it’s your turn to hit the bench press!
Now learning how to increase bench press isn’t rocket science…but you do have to ensure that you are properly setting yourself up for success. Simply adding more weight and hoping that this time you’ll miraculously be able to lift it somehow isn’t going to do anything for you. In fact, your only going to end up embarrassing yourself in front of your friends and the hot girls on the treadmill!
Instead, let’s take a look at the 3 main factors that come into play when attempting to gain more muscle and become stronger.
1.) Nutrition: Chances are if you’ve hit a glass ceiling in your weight training you probably have to take a serious look at your diet. Are you getting enough protein? I recommend eating lots of chicken,turkey, and tuna. Heck…throw in a few steaks from time to time too just for good measure! Also, you’ll want to make sure your on a good multi-vitamin and protein powder as well. These are the two essential supplements for any bodybuilder. Getting on some creatine can help as well, but if your diet isn’t where it should be it won’t be nearly as effective.
2.)Proper Lifting: Now we’ve all seen the guy that is always trying to lift more weight than he can really handle. You know what I’m talking about…the one that is always arching his back and bouncing the weight from his chest. If your doing this please stop immediately. Proper form is ESSENTIAL in order to actually gain any sort of benefit from the bench press or any exercise for that matter. When attempting to increase bench press, you’ll want to make sure that you are lifting the weight you already lift properly. Lower the bar in a controlled manner and lightly touch your chest, BUT DON’T BOUNCE IT. Also make sure that your feet are firmly on the floor and keep your entire back on the seat.
3.)The Workout: Let’s now examine what you workout routine looks like. How many sets and reps are you doing? Chances are you’ve probably heard from everyone that you should be doing 3 sets of 10 reps or something along those lines. This is not what you want to be doing! If you want to increase bench press, you are going to want to lift heavy with low reps. Load up with a weight that you can lift no more than 5 times. I personally like to do a 5×5 (5 sets of 5 reps).
Now once you have these 3 factors in check you should start being able to increase your bench press gradually over time. However, if your like me and want a fast track to becoming a monster on the bench press in a minimal amount of time then I have something that might interest you. I’ve recently come across a program that has helped me progress in my bench press training at a very quick rate.
In fact, many people on this program are adding as much as 50 lbs to their bench press in just 10 weeks! So if your dead serious about increasing your bench press and getting on a hardcore training program that will help you do just that then CLICK HERE
