How to increase bench press by 100lbs?
How to increase bench press by 100lbs?
If you’re looking to start to increase your bench press by 100lbs, it can seem like a pretty daunting task and you might not know where to start. The best advice is to start by looking to increase by small amounts and break your goal in to manageable chunks, if you look at the whole 100lb you want to increase in one go that’s pretty demotivating. So read on in this article for tips on how to increase the weight your benching.
Contents
What can I do to increase my bench press by 100lbs?
The simple and shortest answer is to practice, have patience and be consistent with your workout, you’re going to need to bench press regularly and with proper form to start to see increases in the maximum load you can press.
Increasing your overall physical fitness and your general strength with other exercises targeting your supporting muscles will help enormously. Lets have a more detailed look at this.
How do I maintain proper form?
To maintain proper form you need to ensure you have it to begin with, if you’re serious about increasing your lifting power then you should consider a session or two with a accredited personal trainer specializing in lifting who can help you to make sure you’re lifting with the proper form in the first place.
Once you’re sure you’re doing it right then, it’s just a matter of ensuring that you grip the bar just wider than your shoulder width, keeping your feet on the ground and your elbows tucked into the side with every lift. Ensure that your head, shoulders and hips don’t lift off the bench at all.
How do I increase my overall strength for bench press?
Make sure to bench press near the beginning of your workout before your muscles fatigue and build up your chest muscles by including incline chest press , dumbbell fly, cable cross over and pec dec to your upper body workout routine to ensure you have a strong chest to give you the best increases in your bench press.
How soon can I expect to see results to bench 100 lbs?
If you can out in 3 sessions a week, then you can increase your strength between 25% and 100% in a three to six month period. So if you started at being able to bench press at a certain weight and then began increasing in 5lb increments each week, which should be achievable if you stick to the tips above, then in 20 weeks, or 5 months you should have added 100lb to your base level bench press.
How to increase bench press by 100lbs?
Be consistent, workout 3 times a week and try to increase your bench press load by 5lbs a week. In addition to that maintain good physical form during the bench press and build up supporting muscles. Most importantly maintain patience and expect it to take between 3 and 6 months to add 100lb to your bench press depending how adaptive your body is.
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Paul Pardner is the editor of Bench-Press.net. He is obsessed with lifting weights, and the science of muscle building. Whenever he’s not in the gym attempting to maximize his bench press, he’s online looking for the best ways to optimize his body, strength and overall results.