5 Ways to Increase Your Bench Press

Many of my friends have noticed that my bench press greatly increased in the 3 months that I was working out. They have been asking me how I made this possible, so I wanted to go ahead and give you the exact 5 steps that I used to increase my bench press by 100 pounds in just 90 days. If you're struggling, then these 5 simple steps are going to give you amazing results. Be sure to stick with them, and use each with care. If followed correctly, you could potentially see results that are similar to mine.

Step #1. Follow a Good Meal Plan.

Before you can ever even think about increasing your bench press, you need to be sure that you're following a solid meal plan. This means that you need to be getting in enough calories in order for your body to grow. Obviously, we all know that calories are important, but these calories just shouldn't come from anywhere. You should be getting 50% of your calories from carbohydrates, 30% of your calories from protein, and 20% of your calories from fat. This is the basic macro nutrient split that most bodybuilders use when they're first starting out. In fact, I've used this all year, and it's worked extremely well for me.

Step #2. Train Your Chest Every 72 to 96 Hours.

There is a huge fear of over training, but I'm here to fix your fear right now. As long as you're not doing a lot of cardio, and as long as you're taking every 3rd day off, then you have nothing to worry about. The truth is, a lot of guys are actually under-training. If you want to increase your bench press, and you want to do so quickly, then you should hit your chest every 3 to 4 days. Just be sure all soreness is gone before you hit your chest again.

Step #3. Follow a Good Chest Workout.

I like doing 3 sets of each chest workout. I'll start off with bench press. After bench, I will move to an incline bench press, followed by a decline press, and I will complete the workout with chest flies. This means that you're doing a total of 12 sets. Remember, for size training, you should take a 1 minute to 1 minute and 30 second rest between sets. For strength training, you should take a 2 minute rest between sets.

Step #4. Follow the Right Rep Range.

You should sequence your rep ranges for best results. This means that for 4 weeks, you should train in the 8 to 12 rep range. Then, for 2 weeks, you should train in the 5 to 6 rep range. Rep ranges are very important when it comes to building size, and making more room for strength.

Step #5. Focus on Time Under Tension.

Lastly, you should always focus on time under tension. This means that for size training, each set should take 45 to 60 seconds to complete. For strength training, each set should take about 30 seconds to complete.


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