How to get your bench up?

How to Increase your Bench Presses Faster

  1. Warm Up. The tip to preparing yourself to lift more weights is getting your body ready for the pump.
  2. Set-up Properly.
  3. Get a Spotter.
  4. Push the Bar Better and Harder.
  5. Learn the Technique.
  6. Bench More.
  7. Diversify Your Rep Range.
  8. Bench More Weight.

Why can’t I get my bench up?

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 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.

How quickly can you increase your bench press?

For beginner to intermediate lifters wondering how to increase bench press strength, you may be able to add 50 lbs to your bench press within a year. For advanced lifters, this may take between 1 to 2 years, and for elite lifters, this may take multiple year.

How can I increase my benching more?

If you want to increase the amount you bench, you have to strive to add weight or reps every time you bench press. This is known as progressive overload, and it’s one of the best ways to maximize the strength- and muscle-building effects of weightlifting.

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 add 20 pounds to your bench?

You might even be able to increase your press bench by about 20 pounds per month. As you get stronger, it will take you longer to make gains. In this case, it’s important to start microloading. Add two or three pounds to the bar instead of five or 10 pounds.

How much should I bench after 1 year?

After one to two years of consistent training, the average guy should be able to lift the following weight on the four main barbell lifts: Squat: 1.75x bodyweight. Deadlift: 2x bodyweight. Press: 0.9x bodyweight.

How long does it take to increase weight on bench?

For beginner to intermediate lifters wondering how to increase bench press strength, you may be able to add 50 lbs to your bench press within a year. For advanced lifters, this may take between 1 to 2 years, and for elite lifters, this may take multiple years.

How much can your bench go up in a week?

When going from 1 to 4 bench sessions per week, each additional day of benching increased the rate of strength gains by an average of 28%. This is even when bench press volume is matched! Meaning that if you want to increase your bench press, you should split your bench press sets up into multiple benching days.

How fast to add weight to bench press?

Use the “2 for 2” rule when deciding if it’s time to increase the amount of weight you’re lifting: When you can do two more reps with a given weight than you started out with for two consecutive workouts, increase the weigh.

How often should I increase bench press weight?

How Often Should You Increase the Bench Press Weight? During strength training, beginners should increase the amount of weight every week to maintain linear progression. If you’re serious about strength and conditioning, you may have to do this for up to 6 months.

How long does it take to increase bench by 5 pounds?

When you first start lifting, you may increase 5 pounds every week, but as an intermediate lifter, things start to slow down as your muscles get bigger and stronger, thus taking more time to grow.

How much weight should I add to my bench press each week?

Each week, add 5 pounds total (2.5 to each side) to the bar. This will be “slow going” at first. However, even at a paltry 5 pounds per week, you’ll rapidly reach a point in the next 6-12 months where you’ll approach a weight you can no longer lift.

Below are the four exercises you should be doing to expand your bench press, giving you more strength, control, and power.

  1. Barbell or Dumbbell Rows.
  2. Shoulder Press.
  3. Dips (Weighted or Normal)
  4. Dumbbell Pullover.

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