3 Ways to Increase Weight on the Bench Press

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3 Ways to Increase Weight on the Bench Press
3 Ways to Increase Weight on the Bench Press

Video: 3 Ways to Increase Weight on the Bench Press

Video: 3 Ways to Increase Weight on the Bench Press
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Every man (and some women) who goes to the gym wants to lift more weight on the bench press. There are so many different types of workouts that it's hard to decide which one to follow. Pushing your body to the limit requires proper training and diet, as well as the right frame of mind and good technique. Read the article for tips on how to increase weight on the bench press.

Steps

Method 1 of 3: Perfecting Technique

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Step 1. Use correct technique

It is responsible for you being able to lift more weight on the bench press. By applying the wrong technique, you may have less strength to apply in the exercise, which will prevent you from giving your best.

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Step 2. Learn the grip

Hold the bar with your hands a little wider than your shoulders, keeping it close to your wrists, not your fingers. A wider grip affects the balance of the weight, while a closed grip activates the triceps more than the chest. (Working out the triceps is good, but we'll take care of them later).

Hold the bar tightly. Pretend you're trying to break it: this will tighten your triceps and put you on high alert

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Step 3. Lift it straight up

Stay straight with the barbell straight as you raise it and then lower it to the starting position. When she reaches the lowest point, don't stop: make her touch your chest and go up again in one movement. While running, bring your shoulders together to keep your back straight.

  • Keep your feet apart and touching the floor, they will support you.
  • Keep your elbows parallel to your chest. Do not let them bend while lifting the bar.
  • While performing the exercise, do not lift your chest or arch your back. It's your arms, not your back, that should do the work. You can start with a small angulation, but don't bend it just to get the last rep done.
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Step 4. Get up fast

It won't be worth doing 12 reps in two minutes. Lift the weight continuously, without lifting your chest, and rest for a minute between sets.

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Step 5. Pay attention to what you shouldn't do

While the bench press is not complex to perform, there are some mistakes that can cause injuries or prevent you from getting the most out of your workout. Pay attention to them:

  • Do not let the bar touch your chest. You'll work harder on the musculature if you stop the bar right next to it, instead of touching it. Doing so will make you gain more strength.
  • When lifting the weight, keep your wrists up, not at the back of your head. Keeping your wrists in the proper place will lessen the stress load on your joints in this region.

Method 2 of 3: Building Muscles

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Step 1. Raise the maximum load at least once a week

Maybe you train your chest two or three times a week. You'd be surprised to know how many people don't lift their maximum load at least once a week. Lifting the maximum load means doing a set with as much weight as you can lift correctly.

  • Do the full load workout right after the conventional sets, right after your bench press set is finished.
  • Always have a training partner to help you during full load training. You should never attempt to lift the full load without supervision and assistance.
  • If you can do more than one repetition with a given load, this is not your maximum. Try tests, slowly increasing the weight, until you find one with which it is impossible to do more than one rep.
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Step 2. Lift a weight that is difficult for you

This advice is similar to the previous one. When the human body gradually starts lifting something a little heavier, it adjusts to the problem by gaining musculature capable of supporting the new load. If you've never lifted a heavy load, you don't force the organism to evolve, staying the way it is, for all intents and purposes, forever. Increasing weight on the bench press means working toward a goal that seemed impractical.

  • Let's say you do four sets on the bench press, starting at 81 kg. If you go up to 83 kg, 86 kg and finally to 90 kg, you will be able to complete your set: it won't be easy, but it will be possible. Once you reach that goal, start the series at 83 kg, go up to 86 kg, 90 kg, and so on, until you reach 95 kg. Give it your all in the last series. You must have a hard time completing it.
  • If you want to complete all four sets, increase the weight so that you can handle it, but by a small margin. When you finish this part of your workout, do a fifth set of four reps where you have difficulty completing the last one.
  • Another alternative is to try sets with 4 or 5 reps. If you're only doing five reps per set, significantly increase the weight. Make these weight changes once a week if you train your chest more than once a week.
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Step 3. Make sure both arms can lift the same weight

If you're like most bodybuilders, your dominant mom is stronger than your non-dominant one. Unfortunately, you can only lift as much weight as your non-dominant hand can handle. To lift more weight, put more weight on the weaker side so that it is as strong as the dominant side.

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Step 4. Treat your triceps well

This muscle, along with the pectoral, are the ones that command the movement of the bench press. Failure to train your triceps properly will result in you not being able to get the most out of the bench press. Take one day a week to train your triceps completely, gaining mass and strength. Do the triceps workout in conjunction with the chest workout.

  • Some good triceps exercises include:
    • dives
    • forehead triceps
    • One-way extension on cable
    • Bench press with closed grip
    • French triceps
    • push-ups
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Step 5. Get help running the negatives

The negative of the bench press is when you use a lot of weight, sometimes 1, 5 times heavier than your maximum, slowly going down to the chest. A friend or two should help you lift the weight and return it to the starting position so that you can lower it. This simple yet difficult exercise is key to increasing your endurance and gaining weight on the bench press.

Method 3 of 3: Improving Diet and Lifestyle

Increase Your Bench Press Step 11
Increase Your Bench Press Step 11

Step 1. Eat for real

If you're not getting enough calories a day, don't expect big gains from your bench press. You want to gain muscle, not maintain it, and to do that, you'll have to eat seven times a day, with each meal containing protein and complex carbohydrates.

Increase Your Bench Press Step 12
Increase Your Bench Press Step 12

Step 2. Consider taking supplements such as whey protein or casein

If you decide to take protein supplements to gain muscle mass, take them in the form of shakes and 3 times a day: in the morning, after training and before bed..

Understand that protein shakes contain large amounts of calories in addition to protein. If you tend to gain weight, taking large amounts of the supplement can have unwanted consequences

Sleep Longer Step 19
Sleep Longer Step 19

Step 3. Get plenty of sleep

Muscles rebuild during rest and sleep, so failing to sleep can compromise their growth. Rest between workouts, and plan to get 8 hours of sleep every day.

Increase Your Bench Press Step 14
Increase Your Bench Press Step 14

Step 4. If you've reached your limit, rest

Sometimes your fatigued muscles refuse to grow just because you've made them work hard for too long. Taking a week off, or doing a week with reduced weight, may be just what you need to regain muscle mass.

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Step 5. Make sure you are not overtraining

Unless you have a deadly revenge to accomplish in a short time, there is little reason to bench press more than twice a week. In fact, doing so may mean that you will have less energy to expend on your triceps, which is the muscle that most prevents bodybuilders from reaching their goals. Make sure that instead of doing large amounts of bench presses, you are doing the ideal amount with quality, using correct technique and in conjunction with triceps training.

Tips

  • If you are a beginner, it is recommended to do a 5x5 strength program to get a good foundation.
  • Remember, nutrition is 90% of the work. If you don't eat right, you won't have good results.

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