Anybody know how to improve their bench press max?

Speaking from experience, I started at 35 each side and did ten reps, then as someone else mentioned earlier I increased weight and did lest reps. Now I am at 55 on each side.

I personally believe that one of the most important things to consider is a spotter, they can help you get that extra push for confidence and will
allow you to push yourself harder. Another TGIF to consider is patience and working other muscles, I agree with the comment made about working out the rotator cuffs but I would take it further in focusing on your back and shoulders as well as they will help give you that extra push.

Also make sure you grip the handle correctly and push up correctly and not forward but straight up. All in all I would focus on other muscles for support and of course taking in more protein if you are not consuming enough. Helps you build muscle mass.

 

I would do dumbbell incline and dumbbell flat bench should work the chest good. I would also incorporate dips and a lot of push ups to what you do. As far as cables go..they work parts of the chest good, but for pure strength..I don't see it helping a ton

 

typo on TGIF, posting from phone. I don't even know what that stands for. Lol

 

You're benching 125 pounds? And you have the nerve to tell others off who are trying to help you? What is wrong with you? (Obviously steroids, excess testosterone of any kind, is not to blame for your attitude.)

 

How is it possible to weigh 185 and only bench 125... ONCE!!! No way unless you're a woman.

 

Use dumbbells, as they isolate much better. Also, it'd be helpful to NOT do the same exercises week after week; use different workouts and methods (cables, free weights).

How long have you been lifting? If you're 185, you should be benching a lot more, roughly around your weight rep-wise. I'd suggest taking protein after every workout, as it also promotes muscle recovery/builds mass- but make sure to do cardio if you do take it! Good luck!

 

If you don't really exercise and don't have a physically demanding occupation then I don't think that is hard to believe.

 

edit nm

 

So would you experts out there say that it's pretty much impossible to make any kind of significant gains without eating a ton of protein? I feel like I've been doing everything pretty much right and have only gained about 20 pounds on the bench in 2 years, but i doubt that i've come even close to getting enough protein on this college diet i got going here...

 

Damaged rotator cuff guy says, "listen to this."

 

I was going to add my advice until I got to this post.

 

Yeah, but this guy posted a thread earlier about being a high school football player and was an ******* to everybody in that thread, too. So, he's just a weakling.

 

Your actullay right about putting more weight and only doing at most 8 reps
when i use to lift i always incresed gradually by adding more weight only time i would to 10 reps was for a warm up no wonder this guy only benches 125

 

creatine my friend try it

 

you are asking too many questions. work out your whole upper body and you will be fine. don't do military presses. they are bad for shoulder joints.

 

I forgot to add that you should give yourself at least 2 days of rest between chest workouts.

 

LMAO wtf 125lbs? how much do you weight? never lifted anything before? i mean anything like a lawnmower, a girl, etc. how the hell is it possible for someone to only max out at 125? My friend never lifted weight before went to the gym with me the other night and did 155 as warm up and the dude is only 135lbs.

 

ok this guy must be a troll, how the hell can a 180lbs person only lift 125lbs? i'm 160lbs and I max out at 225 and people still laugh at me from time to time when i bench.

 

lmao thats whta im saying 125? what the hell that b**** weight i havent lifted in a year and i was one skinny b*stard and still maxed at 225

 

If you are 185 and only doing 125 I would suggest you start doing regular chest machines in the gym and build your way up to free weights. Protein builds muscle so drink protein shakes and eat lots of tuna, egg whites and chicken maybe even carb up for energy during the day(change your diet).

Im 190 and work out with 225 and pro max over 300 but I was once in your shoes and just gradually worked my way up, it does not happen over night.

There's more to just doing flat bench. Incline, decline, ropes and dumbells all help to increase your regular bench press.. I suggest doing 4 to 5 different chest work out(incline, decline, ropes, dumbbells), doint 3 or 4 sets from 12 reps to 8 reps to 4-6 reps were you are struggling and make sure you have a spotter!


Good luck.