How do you get a better bench press?

Answer 1

In order to increase bench press you must not do it more than every 2-3 days because your muscles need time to rest you can add weight to your bench press every 2 weeks with 5-10 pounds I usually bench press every 4 days and the that after my bench I like to work my triceps because triceps have a big impact on bench press also have you tried other workouts on your bench day like dumbbell press, dumbbells fly or incline and decline bench press you could also gain more muscle which could help you with the weight eat high protein foods such as chicken and lean steak also get lots of rest

Answer 2

Your body responds to the demands of weight lifting by increasing protein synthesis to cause muscular hypertrophy. This increased muscle mass is then able to let you lift more weight in the future.

Answer 3

The first point is to bench press correctly. Many people do not. Find a power lifting coach to help you, or read books and watch DVD's by master power lifting trainers like Louie Simmons.

Even if you bench press correctly, if that is all you do your progress will soon stall. It's critical to master all its variations using, for example, a three inch cambered bar, a five inch cambered bar, board presses with 1 to 5 boards on your chest, dumbbell presses using different angles, rack lockouts, and so on. Furthermore, your strength will improve once you learn how to use chains and bands properly to hook to a barbell. In fact, if you are training correctly, you will only infrequently train using a standard bench press!

It is also important to understand how to control the speed of your movement as well as the total volume you are using. It's also important to do exercises to strengthen the other muscles involved in bench pressing, in particular, your triceps, deltoids, lats, and even biceps and forearms.

In short, there is a lot you can do to get stronger doing bench presses.

Answer 4

Adjust your diet so you have lots of protein via Lamb etc. and Protein Shakes then Bench Press Two hours after. Do the same weight for a week then ur muscles will control it If you can do thirty reps with good technique then add more weight to the barbell

Answer 5

Whenever you can. For a novice, it should be possible to increase at least 5 pounds each time you train. If you find yourself plateauing, try a variety of techniques (such as periodization) to break out of it. It is never good to be doing the same reps of the same weight, as your body will never be forced to adapt.

Answer 6

What you do is first do 3 set of 10 rep on the Dumb bell bench and the same for DB Floor press then go to the regular Bench at the end of your work out and put on your max get two side spotters and do 3 reps of your max with as little help as possible.

Answer 7

Train. But not just bench press. Work your shoulders, triceps and biceps also. all three muscle groups are involved when you work your chest. So if you get stronger in those areas, you will increase the size and strength of your pecs(chest) also.

Frankly, just about every upper-body exercise helps increase the strength of every other upper-body exercise. It all ties in together. So...TRAIN.

Answer 8

Steroids