Hey everyone its me Krystal

[krystalbabe]

How do I get stronger on the bench press

 

[A.B]

Welcome to ology. Why bench?

Obviously you have to train bench and hit all angles of the pec muscles. Whats your current routine

 

[Nicky_eye_lids]

repetition will build muscles.

 

[casanovaaa]

How To Bench Press
Lie flat on your back on a bench.
Grip the bar with hands just wider than shoulder-width apart, so when you're at the bottom of your move your hands are directly above your elbows. ...
Bring the bar slowly down to your chest as you breathe in.

 

[Double Down]

Once u get your form down ( u need perfect form or risk injury) I would do what I call the "sliver method". Add the smallest amount of weight , usually 2.5 lbs and see if you can do your prescribed number of reps. If you can add more weight on you next chest work out.

 

[Ziegler]

things to try

dont waste too much energy on lighter weight

for example at most gyms you see a lot of pyramid style benchpress going on

starting light then gradually decrease reps while increaseing weight

then vise versa

thats good basic & standard issue

try to mix it up though with drop sets 5x5's 4x10's etc.

one that worked particularly well & is recommended by my dad who is a powerlifting champion

says dont waste too much energy on light weight

warm up with the barbell then get straight into real weight

for example if you usually start with say the bar to warm up

then go to 95lbs then 135lbs then 185lbs then 225lbs then 275lbs then 315lbs on up

instead go bar to warm up then 135lbs to 225lbs to 315lbs etc

so heavier weight for starters & bigger jumps in weight in between

then rather than going back down the pyramid using those same weights


stick to more sets at the heavy weight

and either end it there or go into drop sets