I wont to know the best way to increase my bench press i bench 175 and i am 15 and i wont to be benching 225 by July
train smart so that you avoid over training. Your muscles need time to rest and recover. They grow between workouts not during workouts. Over training is the #1 mistake made by lifters of all levels stretching and warming up is so important if you want to bench big weight. Lifting heavy weights can take its toll on the body, but with a warm-up routine you'll keep your rotator cuffs healthy and avoid the aches pains that many suffer from. The secret to training for strength is low reps. 5's, 4's, and even singles. mix things up and add variation to your training. When you do the same workout over and over your body gets used to it and stops responding. keep your body guessing. u shouldn't pre-exhaust your muscles when trying to increase your bench press. Pre-exhausting your muscles can be a great training method but it's not applicable when you are trying to up your max. For example, you cannot train triceps before chest. If you do, your bench will go nowhere fast since the bench involves the use of the tri's. If they're already tired how are they going to help you bench press? you can't believe supplement ads. almost every major bodybuilding magazine is owned by a supplement manufacturer. This makes it almost impossible to find reliable information about what really works. Supplements are good for two things, insurance and covenience. If you don't get enough food they act as insurance, and if you live a hectic lifestyle they can be convenient. Supplements aren't necessary to succeed. your lifestyle habits will affect your training. dont go on a strict diet, but if you think poor nutrition, partying, and sleep deprivation won't affect your performance in the gym your greatly mistaken.
at 15 your muscles aren't fully developed yet. but if you must, bench heavy in short sets. be sure to have a spotter.
There are a few matters that you'll do: !st of all you ought to do a little heavies. Put a massive quantity of weight at the bar and feature any person spot you. You will have to now not be equipped to push it. Do this after your complete exercise approximately four time to a five moment depend. At 205 I might suggest 245 or so. You ought to do extra push up then you're already doing. If now not doin any then do a minimum of 50 each and every higher frame day. You additionally ought to incorporate dips and incline/decline press into your exercise. Diet may be foremost. You ought to devour healthful and have you ever devour 255 grams of protein an afternoon. This gets you higher and more potent. When you get a weight that you simply think comfy at reduce it to one million/two your frame weight.
repition like try to bench it twice instead of once and adding a lil weight over time
