Increase Bench Press – Add 50lbs To Your Bench Press In 10 Weeks

Like most weightlifters, you will eventually reach a plateau point in your weights. And when it comes to benching, this can be the most frustrating lift when this happens.

If you would like to increase bench press, you first need to understand why your stuck at the same weight. By continuing the same routine over and over again you body gets “accustomed” to the workout. When this happens your body essentially stops growing so the weight on your bench will remain the same. The cure for this is called “muscle confusion.” By changing up your workout routine once every couple months will help increase your bench press. For example, instead of every week doing flat bench press, try using dumbbell weights for a week and also incorporate some pushups. When doing pushups, the best push up to increase your explosiveness, would be to do “clap pushups.” If you are unfamiliar with these, they are done by positioning yourself like you would if you were doing a normal pushup except when you extend your arms at the top of your pushup, push off and clap your hands together, only to return to a normal pushup position after. Do this in a smooth motion. This is an excellent way for you to increase your testosterone and help you through your sticky points in your bench.

Another tip to increase bench press would be to make sure you are working your support muscles just as hard as you are working your chest. If you start training harder on your triceps, shoulders and back you will greatly notice an increase bench press.

Always remember also to eat healthy, if you are eating fast foods than you will lack in energy to lift your weights. Healthy whole grain carbohydrates, such as rice, pasta, and breads will give you the necessary energy to lift those heavy weights.

And finally the last tip to increase bench press is to not overwork yourself. This is a mistake many weightlifters do. Your body grows when it rests, not when it is working. Your body needs the necessary time to recover so give yourself a break and don’t train the same muscle group within a 48 hour time frame.

If you need a program that will teach you how to train the bench press the right way for maximum gains I recommend Critical Bench

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This entry was posted on Thursday, July 8th, 2010 at 8:54 am and is filed under Increase Bench Press Information. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.