How to improve my bench press

[Ccchickens]

it's embarrassing how little I can bench. I was working out with a bunch of buddies in mine and I'm the weakest one of the group. I can only bench 125 pounds which is not even one plate on a side. How do I improve my bench press and can you give me some motivation and tell me how much you originally benched and now how much you bench so I can set a realistic goal

 

[charger69mx]

it's embarrassing how little I can bench. I was working out with a bunch of buddies in mine and I'm the weakest one of the group. I can only bench 125 pounds which is not even one plate on a side. How do I improve my bench press and can you give me some motivation and tell me how much you originally benched and now how much you bench so I can set a realistic goal

I do not worry about how much I can bench. I am pretty big, but also weak compared to guys my size. I would say that you might want to try working the fibers a little more. Example: come down with the bench, go 1/2 way up, come down and back up. That is one rep. Stopping 1/2 way up gets the fibers activated a little more. You will also be low weight 10-12 reps.
Your triceps may also be weaker which will limit your bench.
I personally normally do not go heavy often because of the stress on the joints.
There are many ways to increase intensity without using a lot of weight( drop sets, supersets, slow reps, etc) which all should help with I creasing your bench.


Sent from my iPhone using Tapatalk

 

[stevesmi]

i don't remember what i originally benched, i started out doing hammer strength pressing at my first shitty gym i trained at. i started bench pressing for real a couple years later. in my mid 30's i benched over 400, close to 420 and only weighed at 192 pounds @ 5'6''

i improved by putting in the hours in the gym and being consistent

 

[JasonPriest]

get on a strength program 5X5 is really good

 

[BodyMonster34]

bro start out at 100 or 110 for reps, then increase weights every 2 weeks slowly

 

[the_alcatraz]

You can increase your bench in 4 weeks, just add 5 lbs every week and you'll do 20lbs more in 1 month then 10lbs per week, in 2 months you'll add 40-50 lbs on bench and you'll be much stronger

 

[Vadim Fedorov]

Work hard and gradually increase lifting weight by 5 lbs. weekly

 

[ballin2504]

Just stick with it. The strength will come.

 

[RoySimpson]

Stay consistent it will come with time and work!

 

[Tiger Salman Khan]

Try to increase strength slowly...

 

[MasonicBodybuilder]

Just stick with it man. Make sure you are eating enough food first off and then just keep training Do not rush to increase weight too fast though because that is when the shoulder injuries can pop up.

 

[Tazz]

consistency under the bar