How to Get My Bench Up?!


Question: I'm trying to get my normal/average bench press to be my body weight and then some. I currently bench 160 as max and I weigh 190, I'm more a of a leg person anyway lol. But any tips on how to get my bench to 235 including the bar? I want to do this in less than three months, Positive renfourcement has been good It pretty much helped me double everything except benching.


Answers: I'm trying to get my normal/average bench press to be my body weight and then some. I currently bench 160 as max and I weigh 190, I'm more a of a leg person anyway lol. But any tips on how to get my bench to 235 including the bar? I want to do this in less than three months, Positive renfourcement has been good It pretty much helped me double everything except benching.

DON'T TAKE CREATINE. It is really bad for you!!!

Ok here is my story. September of 2 years ago my max was 180 lbs. By JUST doing work outs, no muscle enhancers, protein drinks, or bars.(Just increased my diet protein, i.e. more steak and chicken and fish) I raised my max bench to 350 by July of the next year. So in 2006 i was 180 and less than a year later i was at 350. Right now I hit a plateau at 430lbs. And I weigh 200lbs. And my squat is a little low(400lbs.) I play waterpolo.


What I did was intense work out EVERY day.

Monday- I would do bench start off at warmup, add weight up to 5 times until I got 20 lbs below my max. then I would go back down. to my warm up Doing 8 reps of each of the lower weights and 3-4 reps of the higher weight. Take a couple minute break and start over. I would do this a couple times. through.

Tuesday- Tricep and bicep day. Skull crushers, pull ups, dips, curls, over head press, and flysand to finish off push ups. (always going until your arms can't lift anything anymore.)

Wednesday - Back. Dead lifting, bent over rows, and more push ups. (once again pushing your self until you can't lift your arms.)

Thursday - I usually did legs to give a chance for my upper body to recover, you need breaks.

Friday - Burn offs, I would suggest for you to start off at 130 all in 10 or 5 lbs weight. Do 10 reps of 130 and have people take off the weight for you(you should take off 10 lbs at a time) and keep doing 10 until you are down to the bar. and do 50 reps on the bar. And start having the 2 people to put the weight back on but now do 5 reps of everything, until you get back to 130. Take a break, about 20 minutes, and start over. You Should NEVER place down the bar while doing this exercise. except while taking your 20 min break.

Saturday - Test out my max. usually I would go up anywhere between 10-15 lbs a week, but i did have slow weeks and better weeks.

Sunday - REST!!! no lifting at all. give your muscles a chance to recover.

If you need anymore help email me.

Remember - ALWAYS warm up before a work out, that includes stretching and light lifting in the beginning!!!

I'm not going to be held responsible if you injure yourself because you didn't warmup!

Also keep in mind that your body build is different than mine, so you might not respond to this like me or the next guy. You need a foundation to build off of. than heavy lifting.

I weigh 150 and bench around 180, what i do is bench high weight with as many reps as i can do until my muscles burn so bad i cant do another one.also i try to eat as much protein as i can drink creatine before i lift wieghts. also i do push ups and dun bell presses.

A quick way to improve your bench indirectly is to work on the stabilizer muscles around your primary bench muscles. Hit your triceps and rep out some SLOW butterflies using increasing weight to technical failure (not absolute..technical) In other words, do them with increasing weight until you fail to do them with proper form. Continue your bench workout on a regular schedule. You may notice a early drop in your max as you tear down the stabilizer muscles with the new workout, but that will change quickly. Protect your shoulders...warm up properly...happy lifting.

You are talking 75 pounds in 3 months, not entirely impossible, but tough. Start pushing more weight. Get a training partner to push you harder and spot you while you are benching. If you want to push big weight you need to start training heavier, but with some help so you don't hurt yourself.

http://www.increasebenchpressreview.com/





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