How do you raise your bench press fast?

Answer 1

Work your triceps and anterior deltoids. These muscles help and support your pectorals when you bench press.

Most people come to a plateau when they are lacking in these areas.

Here are some good exercises for your triceps.

- Lying Tricep Extensions

- Close Grip Bench Presses

- Narrow Grip Push Ups

- Tricep Extensions with a Dumbbell

- Pushdowns (Machine Exercise)

- Any pressing motion will, to a lesser degree, work the triceps.

The Triceps are responsible for the extension of your elbow.

Any sort of resistance this way will cause development in your triceps.

Exercises for your anterior deltoids (front of your shoulder).

- Overhead Presses

- Push Ups

- Front Raises

- Close Grip Bench Presses

- Pressing movements in general work this area.

Also, try doing Dumbbell Bench Presses instead of using a Barbell. This will force each arm to work independently and will create instability, which in turn may help you!

Get enough rest. Don't overtrain. Eat well. Lift Heavy, but be careful as usual.

As always, ask a professional. They are everywhere, and know more than I.

Answer 2

The bench press is done by laying down on your back onto a weight bench and holding a barbell with both hands. Position your hands about shoulder width and push using mostly your shoulder muscles (deltoids) and chest muscles (pectoralis major and pectoralis minor). Push the barbell up as high as you can and allow the barbell to lower back down to your chest. The easiest way to learn how to do it is go to a gym and watch someone do it. Don't be afraid to ask for help becase I know people will be glad to help. Remember that there is no need to feel stupid because even the body builders needed to learn how to do it before.