How Do I Increase My Bench Press

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. 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. Do 2 3 sets of 6 8 reps.

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It also removes the leg drive from the exercise and makes you work harder while forcing you to keep your body tight.

How do i increase my bench press. 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 you really want to increase your bench press you need to do triceps exercises. The pectorals are the primary muscles used during a bench press but your triceps muscles provide much assistance and support.

You should primarily. A floor press strengthens the mid point of your bench and demands a strong grip. 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. After performing a normal bench press session do 1 3 sets of push ups to failure.

But the key to upping your bench press max isn t to keep doing presses. Start with no more than 75 percent of what you use in a normal flat bench dumbbell press. That should give you that strength when the barbell is all the way down to your chest without relying on the bounce factor if that makes sense. 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.

Using this technique you can build up your strength with the bench press and then train your work capacity and strength endurance with high rep push ups at the end of the workout. Reaching a bench press plateau can be aggravating. It s to focus on other exercises that complement the bench press and. So if you have stronger triceps the odds of lifting more weight on the bench press begins to look very promising.

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. 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. If your goal is to increase your bench press fast do you think doing 3 sets of 10 reps will get you there faster. At least i found that this method worked for me.