How Do I Increase My Bench Press

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The average guy who trains at a normal bench press speed will be able to do more sets and reps simply because they are lifting less explosively slower bar speed.

How do i increase my bench press. The next thing you can do to increase your bench press faster is to mix up your rep range. Do 2 3 sets of 6 8 reps. You can also do this type of training regimen using any one of the big compound exercises or a combination of a few at a time.

Just make sure you re still able to brench with proper form. In addition to calories a sufficient overall diet protein fat carbs supplements etc will play a huge role in the success of your workout. If your goal is to increase your bench press fast do you think doing 3 sets of 10 reps will get you there faster.

In fact the researchers found that on average this group of guys were able to complete almost 8 sets per training session and 7 reps per set. Do not get me wrong 3 10 is a great way to build strength and definition in your chest but we want to improve power so the reps should be lower. To increase the strength of your bench press when the bar is right above your chest 1 inch try going all the way down on your db bench press.

When doing a normal bench press slide your hands together so they are about 6 inches apart on the bar and keep your elbows tucked into your sides as you lower the bar down to your chest and back up to the top. At least i found that this method worked for me. To increase your bench press gradually increase how much weight you re benching so that you re always struggling to complete your sets which will help your muscles grow and adapt to heavier weights.

Meaning if your primary goal is to increase muscle and or strength and increasing your bench press is just a part of that goal then you need to eat enough calories to support growth. Jim williams who was one of the first men to bench press 700 pounds did a lot of these plate raises and this was in the 1970 s long before bench shirts were invented. Benefits of varying your rep range.

You can do so by varying your bench volume and intensity as opposed to just using the same rep range and intensity week after week indefinitely. A floor press strengthens the mid point of your bench and demands a strong grip. It also removes the leg drive from the exercise and makes you work harder while forcing you to keep your body tight.

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