I need to increase my bench press ill be playing varsty football next year so i need to get stronger i only bench press 205 once and i am 5 10 255. and im 15 years old
work on your chest and triceps mainly. to me the triceps are key to a good bench press, work them out together in a routine, like a chest and triceps workout one day, biceps and back the next, legs and shoulders the next, and then repeat, this will get you in complete shape, sounds like your a lineman so all of these muscle groups are important. hope this helps and good luck
heavy weight low reps. bench the max you can do: say if you can bench 185 3 or 4 times then that would be good. go for as many sets as you can untill you cant push any more. try not to bench more than 3 times a week. and slowly increase the weight by maybe 5 lbs every other week. or if you can handle more than 5lbs then go for it . you are in a powerlifting type workout to build strength and size.
You need to stay with what you can handle for 2 weeks. Every two weeks increase it by 5 to 10 lbs. Any more than that and you can damage your muscle tissue. Only workout the same muscle group every other day. Always do 3 sets of the amount of reps. Only do repetitions in small amounts (3-5 reps) with larger amounts of weight if you want to build muscular tissue. If you want strength, do more reps (about 12-15) with less weight. You need to be especially careful with bench pressing. If you lift too much weight when you are not careful, you can be prone to injury. Start slow and build up over time. Don't let your head get ahead of your body's strength. If you want to increase your overall performance at the bench press while not doing the bench press, work on your chest and shoulder muscles.
Go easy and get expert advice from local health clubs and gyms.
