I just started lifting wieghts whats the best way to up my bench press fast?!
Question:
I just started lifting wieghts whats the best way to up my bench press fast?
Answers:
Well first get a spotter. Don't use machines, make sure you're using free weights. Do a low amount of reps 5-6, per set. Do as many sets as you can until your exhausted. Use the heaviest weight you can lift. Do not arch your back. Rest at least 1 day in between your benches. Eat lots of protein. You should be able to add about 5 pounds per lifting session if you do this for about 8-10 weeks, then results usually start dropping off. At this point drop the weight some and do a high amount of reps. It just means your body is used to lifting the heavy weight so by lift a lower amount for about 4 weeks, then continue on with heavy stuff and you'll start seeing progress again.
Good luck and be safe, don't be cocky and lift too much, cause you'll hurt yourself.