Is there any way how to increase my bench press strength, will doing dips every night help? What sets should i be doing in bench? any advice will help out a lot.
Keep practising it. Also workout your chest with other exercises like lying flyes or bent arm pullover.
1. find out what your maximum lifting ability is. 2. calculate 70% of that weight 3. keep lifting every day with that same weight. 4. after a while, try to go over your previous record
To increase bench you gotta hit the chest and triceps. Dips are a great tricep builder just make sure to explode up and hold for a second at the top and go to full extension like you would be doing when benching. Dont do them everyday but every second or third will be good, and if you can get a weight belt or something so that you are doing weighted dips as you need to increase the load on the triceps so they can handle the heavy bench press. As for chest just keep benching at whatever weight that you can do 5-8 reps as this is the optimal range for muscle growth and strength. Lower the weight if you have to and throw in incline and decline bench every so often as well to hit your whole chest. So for a normal bench day do a warm up set around 12 reps then do 3-4 heavy sets again keeping in that 5-8 rep range. Form is also very important to get a little more on the bench, squeeze your shoulder blades together, round your back a bit, keep your feet firmly planted (they should never come off the ground during the lift) and try to bend the bar as this will engage your ticeps more.
Work chest TRICEPTS and back
