How do I increase my flat barbell bench press?

Asked by: Javid Bledsoe

How to add 20kg to your bench press in 4 weeks

1. PUSH YOUR UPPER LIMIT. …
2. BENCH PRESS: 5 sets of 3 reps. …
3. FLOOR DUMBBEL PRESS: 3 sets of 8 reps. …
4. CABLE PULL-DOWN: 3 sets of 12 reps. …
5. SET YOUR BAR HIGHER. …
6. CLOSE-GRIP BENCH PRESS: 5 sets of 5 reps. …
7. BARBELL MILITARY PRESS: 3 sets of 6 reps. …
8. BARBELL BENT-OVER ROW: 3 sets of 8 reps.

How can I improve my flat bench press?

The true strength you have by working through the bench press into its components. Breaking it down to this individual lifts that target better portions of that lift individually.

Why is my flat 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.

How do I increase my barbell press?

And then doing a slight lean back like this to involve more chest in the movement. And then as you guys press up as soon as the bob now clears your head that's when you're gonna push through.

What is the fastest way to increase your bench press?

The Fastest Way to Increase Your Bench Press

1. Warm up with 5-10 reps, using 40-60% of your estimated 1RM.
2. 1 minute rest.
3. 3-5 reps, using 60-80% of your estimated 1RM.
4. 3-5 minute rest.
5. Try to reach your 1RM using anywhere from 3-5 attempts. 5 minutes rest should separate each 1RM attempt.

Why is my bench not increasing?

The more stress, the more time needed between workouts. Remember, a strong bench needs a strong back and hip drive. If you train your back or legs heavy the day before or even the exercise before, your benching performance will suffer. Benching is a full body exercise.

Why can’t I increase my bench press?

If your muscles are inflexible and get locked up, it will limit your bench. The two areas that hold most people back are the back and hips. If you want to increase your bench max, not only should you add thickness to your back, you also need to stretch your lats.

How can I increase my bench press in 2 weeks?

How to Increase My Bench Press in Two Weeks

1. Step 1: Take a Second Look at Your Food Intake. …
2. Step 2: Analyze Secondary & Supportive Muscle Groups. …
3. Step 3: Start Keeping Track. …
4. Step 4: Commit to Progressive Overload. …
5. Step 5: Have a Spotter Handy.

How long does it take to increase bench?

The newer you are to weight-lifting, the faster you’re likely to be able to pile it on, initially making rapid advances in the first months. 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.

How can I increase my bench press by 30 pounds?

And joints to handle those heavier loads to make your max go up. So i will say it's very important to fully warm up your shoulders.

How do I add 20 pounds to my bench press?

How to add 20kg to your bench press in 4 weeks

1. PUSH YOUR UPPER LIMIT. …
2. BENCH PRESS: 5 sets of 3 reps. …
3. FLOOR DUMBBEL PRESS: 3 sets of 8 reps. …
4. CABLE PULL-DOWN: 3 sets of 12 reps. …
5. SET YOUR BAR HIGHER. …
6. CLOSE-GRIP BENCH PRESS: 5 sets of 5 reps. …
7. BARBELL MILITARY PRESS: 3 sets of 6 reps. …
8. BARBELL BENT-OVER ROW: 3 sets of 8 reps.

How do I add 50lbs to my bench press?

Take blended proteins 3-4 times each day, sleep 7-9 hours, especially the day before benching. Warm up with light cardio (8-12 minutes), back and leg work (15 to 20 reps – 2 sets). (Light cardio and leg work before benching will give you a crazy upper body pump while you are benching.)

How can I add 40 pounds to my bench?

Increase Your Bench By 40 Lbs. In 3 Weeks!

1. Step 1: Scrap your current chest routine. …
2. Step 2: Train chest on a day by itself or only with triceps. …
3. Step 3: No forced reps in this routine! …
4. Step 4: The Plan – We will be concentrating on straight bar bench presses on a flat bench. …
5. The warm up.
6. The first warm up.

Is benching 50 pounds over your bodyweight good?

Men tend to be strongest in their twenties and thirties and can increase their bench press weight during this time.



Bench press average by age.

How do I increase my bench press max chart?

Proper form will help increase your bench.



How To Increase Gains On Your Bench Press!

How much can I increase my bench 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.

Is benching 225 good?

But according to most strength standards, a 225 bench for a woman under 200 pounds would be an extremely competitive (advanced or elite) level lift. If you’re a woman and you can rep 225, you should be competing in professional powerlifting.

Do push ups increase 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.

How do I add 10 pounds to my bench press?

By just adding in so slowly because there's a lot of key points when it comes to later on especially in even in direction right people throw that up all the time.

How can I make my bench 225?

This helps your explosive element of the bench which is necessary right so regardless of the amount of weight that's on the bar zero. Or 225. You want to try and move that bar fast.

How long does it take to bench from 135 to 225?

The average time of how long it takes to bench 225 pounds for reps seems to be about one year of serious training. Some people reach it a lot faster (4-5 months or so) or slower (2 years or more).

What percent of the population can bench 315?

Female Standards