Bench Press

[Delveyboy]

i want to add 10lbs a week to my bench press,but do not know how to do this.i was thinking of working chest shoulders and triceps twice a week adding 5 lbs each time i work out.What do you guys think

 

[spatts]

I can't speak for others, but for me, jumps tend to come in spurts. I'll have a few weeks where I only put 3-5pounds on the bench, then I'll all of a sudden have a big PR. It doesn't have rhyme or reason.

What is you current form? Out wide? Or elbows in? Bar down to the chest or to the sternum? Etc...

 

[BODYSNATCHER]

By training shoulders and triceps twice a week, and trying to add weight to those exercises, while trying to go up 5 pounds in the bench every week - is probably going to add up to overtraining. The triceps need recovery time in order to get stronger, the same goes with the delts and pecs. If you are trying to put on 5 pounds on your bench per week - concentrate on the bench one day per week and heavy triceps about 72 hours after benching. If you start to try to PR in all your pushing exercises - you'll might wind up discouraged, as well as overtrained.

Spatts is right, you can't regulate your gains that precisely - "5 pounds per week" - the gains come on the days you feel good - which might not be every training day - but I rarely just go up 5 pounds - usually on a good day - I'll have an increase of about 20 pounds - but I might not increase again for another 2-3 weeks.

BE PATIENT.

 

[BODYSNATCHER]

Sorry, I just realized he said 10 POUNDS PER WEEK - not the 5 pounds I quoted - WOW that's a stretch - 40 pounds per month - that would be incredible - and you probably would have to increase your bodyweight a lot, in order to even come close to achieving that goal. If you are a beginner, there is more of a chance, as you experience the biggest gains when you first start lifting.

 

[solidj55]

I agree, 10 pounds per week is a huge stretch even for a newbie.
I would say gain weight, eat a lot of protein, lots of good carbs, not too much fat. Find what works for you as far as making your strength go up and try to keep your workout volume and intensity in check depending on what you respond best to. Good luck.

 

[Delveyboy]

thanks guys.I ve changed my mind about the 10lbs a week increase.Just going to train hard each and everytime and eat eat eat

 

[Hannibal]

thanks guys.I ve changed my mind about the 10lbs a week increase.Just going to train hard each and everytime and eat eat eat

As the saying goes, the easiest way to increase your bench press is to "gain weight and train your triceps".