How to Bench Press More

Everyone wants to be that tough guy in the weight room benching the most. But how do you get to that level? Let me explain something. Every time you workout and the next day that muscle is sore means you just ripped your muscle and it needs to heal. A better answer is, your muscle is getting stronger.

Before I get started, here some things you need to know.

• Max – Amount of weight you can bench press once and only once
• Rep – Every time you bring the bar down and back up is one rep
• Set – Amount of Rep’s you do and stop, that was your set
• Spotter – The person behind you who is watching you in case you cant lift and he will get it

Alright, so now you want to get your “buff on” and start lifting. Remember, if your just starting out, couple sets is all you need and hard work of course.

Beginner

If your just starting out, here’s a little tip. Put what ever you want on the bar that you can do at least 8 times. If your trying to get your max up, you should rep about 8 – 15 times. So your benching and your on your 8th rep. Don’t give up, keep going for more until there is noway you can lift that bar from your chest. If that happens, your spotter will get it. That was your first set. You should get about 2 more sets and see what happens the next day. If your chest isn’t sore, either you didn’t push enough or didn’t get enough reps/sets. If it happens, a day after try going for 4 sets or even 5. That should do the trick.

Experienced

Now you have been benching already and people actually notice your work and complement you. This is the time where people stop thinking they got their “buff on” and no longer work out. Never, ever do that. If you like working out and you stop for a week, your muscles will soften up. If you get complements, you should keep lifting to get even more. Always push yourself over your limit. Each workout when your bench pressing, have 5 or 6 sets of about 10 – 12 reps. And not those reps where on 12 you put the bar back up like nothing. Your 12 rep should be so slow and you should be pushing it up as hard as you can. If that gets too easy, you should add some more weight. Here’s a little program I made myself and followed and had great results.

About a year ago, I was able to bench press 135 pounds, 8 times. Yes, I know its not that much but I was a beginner. I worked out with 125, benching that about 10 – 12 times with several sets. Every 3 times i worked my chest, I added 5 pounds on each side more to work out with. Months went by and great results were shown. I was able to bench 135, 10 times now! Now from then, I only worked out with 135. Every work out I pushed my hardest and got up to benching 155 that many times. It was incredible and I was very satisfied with my results. As I still lift, for many who are wondering my “max” is 245. Still not much as those big body builders but It’s good for a guy who weights only 170 pounds.

Another Tip

Buy a protein shake. And buy a tasty one. All my life I tried over million of shakes, they were all gross. Until I found one, (strawberry), and It was the best one I ever tasted. It had lots of protein in it and are very useful before or after your workouts.

Here’s how the muscle works for many of you who do not know. Once your down lifting, your muscle is torn which is actually a good thing. Now it needs protein to help it grow back, stronger and bigger. Once you don’t feel any soreness, its good to workout again. You should never work out a muscle when its sore or recently worked on. Always rest and get plenty of sleep which helps a lot.

Hopefully you learned something and get under that bench!