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Bench Press Tips: 10 Ways to Increase Your Bench Press



If you're like most people, you've reached a plateau or just wish to increase the weight on your bench press:

1. Perform angled bench presses in a different order each chest workout.

Keep your chest guessing so it feels challenged all the time.

2. Include dumbbell presses in your training routine.

Dumbbells have a wider range of motion, which allows you to expand your chest more during negative repetitions.

3. For mass gain, stick to a 4-6 rep range.

For high weight, the rep range of 4 to 6 is ideal.

4. Consider doing chest exercises twice a week.

Make use of your chest.

5. Work on your rotator cuff muscles.

The Rotator Cuffs are located inside the shoulder and are employed in a variety of workouts, including the Bench Press. Your Rotator Cuffs will be more prepared for a bigger bench press load if they are stronger.

6. Work on your Triceps and Delts

They are also utilized in Bench Press to assist in the support of big weights.

7. Set smaller weight-gain targets.

Don't set a goal of gaining 25 pounds in two weeks. That's unrealistic and will lead to disappointment. Instead, aim for 5-10 pounds.

Drop Sets (nine)

Remove roughly 20-30 pounds from your last set of Bench Press and complete the workout for another 2-3 repetitions. This is a fun approach to mix things up and will surprise your Chest. Dumbbell Bench Presses are the best option for this.

9. Enlist the help of a training partner.

If you're doing a lot of bench press, you'll need a space. If you're wanting to acquire weight, don't choose a training partner who is trying to reduce weight. Competitive training partners might help you stay motivated in the gym.

10. Maintain an optimistic attitude.

Don't allow the fact that you've been stuck at 185 pounds for three months convince you that you'll never be able to press 200 pounds.