Anybody know how to improve their bench press max?

I'm no expert at benching a huge amount of weight, I can only speak from my own experience.

If you're insistent on doing traditional bench press (I prefer doing dumbbell presses - it's easier on my shoulders and not as easy to hurt yourself)....

Put as much weight on the bar as you can and still do, at most, 6 to 8 reps. If you can do ten, you need to put a little more weight on the bar (until you can no longer do ten). Stick with that weight for the next few days/weeks and keep pushing that weight until you can do ten. Once you can do ten, add a little more weight again and repeat the process.

It's not fast, but it works. Don't EVER overdo it - you can hurt yourself.

 

Do you have more or less than 4 weeks to accomplish this goal? This is a very essential question in regards to your quest.

 

This pretty much explains it. If you want to increase your max, just keep following that cadence.

Some folks prefer a more balanced workout and go for more reps.

 

'roids

 

What are you benching right now?

Back in high school, during my sophmore year, I improved my bench from 125 to 300. It depends on where you are starting at.

One thing, I know people say don't bench every day, but that is what I did (not on the weekends). Then I would take 2-3 days off every few weeks.

 

If anything, you should always focus on every part of your body, it'll look ugly if you just bench.

 

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uhh..... what?

 

Just work on your chest, yes the arms are involved but it is a CHEST workout.

Do you max out 125 as in one and done or do you 5-10 reps of 125?

 

easy roid rage

you want to improve your bench max? bench more weight.

 

I benched everyday, but changed up the reps every day as well. On Monday's I did 3X10. On Tuesday I would do 10/8/6, increasing the weight every rep. ON Wednesday do 5x5. Thursday, go back to the 3/10, and on Fridays max out. For most of these you will be needing to change up the weight depending on what type of reps you are doing that day. I did this along with working on other things, but that should help.

 

I say the best way to start is to do lots of proper push-up with the Push-up Bars before stepping into bench pressing. Also try Reverse Fly. These will get your muscles loosen up and will help you work into your bench press much easier.

 

Do bench presses on the moon.

 

The Importance Of Rotator Cuff Exercises In Your Bench Press Training

 

Mark McGwire does.