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How Can I Optimize my Bench Press Training?

3 min read

Asked by: Cuauhtleco Pappas

The bottom line: The most effective ways to improve your bench go well beyond the actual bench press.

  1. Weekly consistency is key: Perform 8 to 12 sets of chest exercises throughout the week.
  2. Don’t sleep on your triceps: Perform at least 3 sets of triceps isolation exercises per week.

How much can I improve my bench press in 2 months?

Everyone increases strength at a different rate, but an average one-rep max, or 1RM, increase of 10 to 15 pounds per month is about average for beginner lifters. Beginners will increase their bench faster than more advanced lifters.

Why is my bench so weak?

If you’re weak off the chest in the bench press it’s either because (1) you have weak contributing muscle groups, namely the pecs, or (2) you have inefficient technique, ranging from an inconsistent touch point, bringing the bar down to slow, lacking a bench press arch, or picking the wrong grip.

Do push ups help bench press?

Do push-ups help the bench press? Yes, push-ups do help the bench press. Push-ups help bench press performance by improving work capacity, building muscle mass in the chest, shoulders, and triceps, and maintaining healthy function of the shoulder joint and shoulder blades for training longevity.

Why does my bench press not improve?

“Increasing the frequency of your benching will of course make you stronger,” says Allport, “but by having a heavier day and a lighter day, you’ll be able to bench more often, working hard without feeling fatigued.” Keep track of your weight each day; you’ll soon see the load you’re shifting increase.

Will squats increase my bench press?

Beyond that, your CNS will improve your overall strength as you train other lifts with intensity under heavy load, so just doing good, heavy squats and deadlifts are a great recipe for improving your bench press, too.

How many times a week should I bench press?

2 to 3 times per week

If you want to add bench presses to your weightlifting routine, try to perform bench presses only 2 to 3 times per week. Give yourself at least 1 day between doing bench presses to allow your muscles to recover. The number of reps you perform per session depends on your fitness goals.

How long should it take to increase my bench press?

The neuro-muscular system in one of the body’s most adaptive systems, and can increase its strength by 25 to 100 percent in three to six months, according to Jack H. Wilmore and David L.

Is bench press a waste of time?

An increase in bench press-related injuries, along with recent research indicates and supports the fact that the bench press isn’t the most efficient or effective exercise for the chest, nor is it necessary to perform this exercise at all.

Can you increase your bench press with dumbbells?

That’s right, all you need to do to improve on the bench press is to switch out the barbell for a brace of dumbbells, especially if you’re looking to bulk up your chest. Using dumbbells allows a greater range of motion than using a barbell and this in turn means you can work more of the pec muscles during the exercise.

Why can’t I feel bench press in my chest?

As you lower the bar, keep your back arched, your shoulders down and back, and focus on resisting and pushing with your chest muscles. Keeping your back arched and shoulders back is how you will feel bench press in your chest. Safety is always the number one priority in weightlifting.

Why can I not increase my bench press?

“Increasing the frequency of your benching will of course make you stronger,” says Allport, “but by having a heavier day and a lighter day, you’ll be able to bench more often, working hard without feeling fatigued.” Keep track of your weight each day; you’ll soon see the load you’re shifting increase.

Should I touch my chest on bench press?

The bottom portion of the bench press is where your pecs are most heavily activated. If you don’t touch the bar to your chest, you’re cheating your pecs out of a lot of good work. Sure, it’s the most difficult portion of the lift.