I want to improve my bench press by 30 pounds by end of the year. I currently can do 170 pounds. I weigh 136 pounds and I am 5 feet and 5 inches tall. What muscles or exercises can I do when I am not benching pressing to improve my bench press?
heavy weights less reps, your chest workout should consist of this, at the least. benchpress. 1 warmup +3 sets- total 4 dumbell press 3 sets incline press 3 sets, cable cross overs 5 sets incline flyes 3 sets this is a basic chest workout, in order to gain a high bench press you need to do different exercises, not JUST bench press. also you should be doing at most 6 reps per set, and on the final rep you should barely be able to put it up or need a spot, this is for best results
A good idea is some weights and lift them while your watching T.V or sommething...or any other time you feel like it. (my dad has improved his bench press a lot by lifting weights.)
when u bench bring the weight down 1/2 inch and walla, u just benched 190
The three main muscles used when benching are your chest, tris, and shoulders. I try to stay away from the barbell and use dumbbells for a while when looking to gain strength for the barbell bench. Dumbbells allow for a greater range of motion and a deeper stretch at the bottom. It also helps to strengthen the antagonistic and synergystic muscles of the chest and shoulders. Overhead shoulder dumbbell presses are a huge strength generator as well. As well as the military press. Continue your normal routine, focusing on DB presses, Triceps, and Shoulders(not to the point where you are becoming asymmetrical though) Start with a set/rep range of 3 sets/10-12 reps for 2 weeks, move to 4 sets/8-10 reps for another 2, then 4 sets/6-8 reps, and finally 5 sets/4-6 reps to finish out. By the end of that routine your strength should have increased dramatically. Diet and water intake are also important. Focus on lowering the weights 3/4 of the way down as this will help you explode back to the top when you do get to the barbell press.
