increase your bench press

Lifting weights is a fun and relaxing thing to do in your down time and by the very nature of the exercise, increases metabolism. There are lots of little things you can do each day to increase your bench press that will improve muscle tone and strength if done in small doses.

Lots of people jump right in to lifting weights when they have never done it before, causing muscle strain and fatigue. By starting out small and working your way up, you will invariably increase your bench press before you know it. Create workout routines wherein you are working every part of your body in sets. Doing three sets of ten push-ups to start will work your triceps and three sets of ten military presses will work your shoulders. At that point, you are working your muscles and letting other muscles rest in the process.

Barbell curls will tone your forearms and calf raises will workout your legs. This will also help you workout your back muscles. Do your forearms, calves and back on the same day. Sit down and write out a workout routine so you are not overworking any particular set of muscles. Also, do not go full force into it if these are not exercises you normally do, again, start out small. Push-ups and sit-ups in reps of thirty, for instance and gradually increasing the number will increase your bench press as well.

Finally, each week, increase the weight on the barbell by a minimum of fifteen pounds will help to increase your bench press. This is the best way to do it but it is wise to work your muscles into the groove before you attempt lifting heavier weights. Often, by putting as much weight as you can stand on the barbell will drastically increase your ability to lift heavier weights but there again, you do not want to overdo it because that can also cause hernias in your abdominal muscles. By doing these things each day and coupling it with six small, carb rich meals each day instead of three huge meals and by drinking lots of water, you will no doubt be able to have a high bench press and be healthy on top of it.

How much can you bench is one of the most asked questions of anyone who claims to lift weights. In fact, if you simply state that you used to lift weights; someone is going to ask you the question. The bench press is the standard of strength and there are ways to increase your bench press maximum. There are two types of answers to the question. The first is how much weight with how many repetitions. The second is your maximum lift weight. Most lifters compare the maximum lift weight. The only way to increase your max is to increase your repetitive weight along the way. 

The first step in the process is to get your whole body into the game. The myth is that the bench press is only an arm and chest muscle exercise. This could not be further from the truth. The rotator cuff, shoulders, gluts, triceps and even your legs are involved in increasing your bench press. If your feet come off the floor, you lose your balance. If you have weak shoulders or triceps, it will not matter how muscular your chest is, the rest of you will not be able to help handle the weight.

Now that you have your entire body, and mind, into the game there are techniques used to increase your bench press weight. Start with resistance training. Using the large rubber bands, you can provide upward and downward resistance to help with the process. The upward resistance helps you increase your upward thrust. Use this to develop your explosive power. The downward resistance mimics the bench press by making it easier to lower the weight, but it is all on you to lift the weight back up. As the weight goes up, the band loosens and your strength is what is used to push it all the way up.

These techniques, along with others such as incline and decline training can help you increase your bench press reps and max weights. The most important part of the training is to develop a routine. You need to increase your weights reasonably. Do not try to lift too much too soon. In between days of training, you need to rest your muscles. This is when your muscles grow and heal and is extremely important.