Increase your Bench Press!
Submitted by dylan on Mon, 01/05/2009 - 19:07.
I'm going to give you 5 simple steps how to increase your bench press
1. Lift for 3 sets of 10 for two weeks then drop to 3 sets of 4-6
2. Use Variety, Barbell Bench Press with Plates-->Switch to Dunbell Bench Press. Also do Dunbell bench press on the stability Ball (only when lifting in sets and reps of 3x10)
3. Use Incline and Flat (decline is less effective because alot the blood travels too your head. You want the blood in your muscles)
4. Have a Spotter when your lifting heavy.
5. REST when lifting low reps your need at least 48 hours to recover. If you work your chest everyday YOU WILL GET NO WHERE!
Try these steps, Leave comments stating what has worked for you.
-Dylan
I usually vary between
I usually vary between incline dumbbell press and bench press.
I find what works best for me is: 4 sets on the bench and 2 sets on the incline dumbbell press, then switch it (about a month later) to 4 sets on incline dumbbell press then 2 sets on the bench press.
I usually switch all my workouts every month or so.