how can i increase my bench press weight?

Answer 1

well work out intessly. a protien shake everyday would help. u can buy the powder at walmart.and just get deticated and work hard.how much do u bench anyway.

Answer 2

There is no one who is perfect with all weight training exercises. When I used to be in my prime, I could free-bench (olympic bar) 300 lbs. AND IT WAS MY WORST EXERCISE. I could curl over 150 lbs, tricep press 180 lbs and military press the whole machine at my gym which was 250 lbs. I was on juice at this time and it worked. I wouldn't really recommend juice though, but it does work. To aid in your bench though, you could try about 4 or more DIFFERENT bench techniques including DECLINE BENCH, INCLINE BENCH, BUTTERFLY MACHINE, CABLE CROSSOVERS, AND BE SURE TO DO NARROW GRIP, MID GRIP and WIDE GRIP. Bench also needs good delts (shoulders) and Triceps. Do heavier deltoid exercises (military presses) and wide and close-grip tricep press downs. Go for HEAVY WEIGHTS of about 3 to 6 sets of 4 to 8 reps of as heavy as you can do. Start about 60% of what you can do and work up to 100% DO NOT CHEAT, USE THE MUSCLES YOU ARE TARGETING, not momentum. NEVER GIVE UP, get a spotter to JUST help you JUST enough to get the weight up.
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Answer 3

First thing I'd suggest is using heavy weights, like an amount you can only do for 6 reps. Here's the logic behind it. If you want your muscles to grow stronger, they need to experience some kind of physical stress or challenge. They adapt by growing. Second, I'd suggest resting at least one day after lifting to let your body recover and grow. Finally, be sure to work your back too. You need strong antagonist muscles on the way down. Do some bent over dumbbell rows to strengthen your lats and rear delts.

Answer 4

eat the bench

Answer 5

do some pull ups with your hands shoulder with apart or wider

Answer 6

consistancy in workingout.