my max is 150lbs on a bench press. what workouts/ routines should i do to increase my max weight on a bench bress?
Switch it up and bench free weight dumbbells on a standard bench. It forces you to balance the weight you are benching, not just push it up.
I doubt you would be waiting to get your max as much as a hundred and seventy THAT quickly, however the terrific power ordinary for bench(or any boost) is the 5x5 ordinary. you will do 5 instruments of increasing weight every time. For you and your max, i might attempt this- heat up set- empty bar, or according to threat a lil weight. Set a million- 85x5 Set 2- 95x5 instruments 3-5- 105x5 Then throw in greater reps in case you experience such as you're able to do it; and decrease weight if necessary. ascertain and entirely heal your soreness earlier you do yet another chest day, and you need to work out effects! because of the fact the load and reps get much less puzzling, purely upload greater. artwork complicated, and in case you do no longer word effects precise away, remember that progression would not come without delay! solid success!
Generally with lifts like the bench press one limb or side of the body will have more strength than the other. So to help this you need to start looking for muscle imbalances. This should help you raise your max by a good 20 -30 lbs. Do lifts such as a Dumb bell Bench Press and you will instantly notice you can't max press 75 lbs in each hand. Here are a list of Lifts that can help with those Dumb Bell Bench Press Lawnmower Pulls 1 arm push ups To gain muscle quickly you want to do explosive movements. This has boosted my bench press significantly! I went from 315 - 345 in about a period of 2 months Here is an example on a bench press: take about 50% of your max bench press and come down to your chest and then press it up as hard and as fast as you can. You can also do things such as: explosive dumb bell bench press explosive pushups (work GREAT) explosive bent over row (antagonistic pair) explosive cable rows Another great tip make sure you are doing real heavy low rep sets this will help build muscle up. Your muscles are designed to break down and then build up to loads they were put under. so do 80% of your max for 3 reps for 4 sets and etc. Make sure you are getting adequate nutrition as well to help those muscles grow
