2006-10-25 19:23:17 · 8 answers · asked by mrjigglezworth 1 in Health ➔ Diet & Fitness
The best way to do better at bench pressing is by bench pressing. Do between 4 to 6 reps, using enough weight so you can do at least 4 reps, but no more than 6. If you get to 6, add more weight and repeat. Do 3 sets of this, then move on to other exercises for your chest (flies, push-ups, incline and decline bench press, etc.).
Also, believe it or not, squats will help out. Squats are the best exercise you can do for your whole body, and should be included in every workout. They primarily work your legs, glutes, and lower back, but also recruit most of the other muscles in your body to stabilize. They also get more growth hormones flowing throughout your body than any other exercise does.
2006-10-25 21:29:28 · answer #1 · answered by Mutt 7 · 0⤊ 0⤋
Using a weight that you can lift atleast 4 times but no more than six. do 4 sets 4-6 reps each flat bench and do 4 sets 4-6 reps each dumbbell press. then do 1 set of flys. do this while eating atleast 1 gram of protein per pound of body weight a day and you should be good.
check out www.ast-ss.com and sign up for the max-ot program its free and has a lot of useful info and a training routine.
2006-10-25 19:34:14 · answer #2 · answered by zack 3 · 1⤊ 0⤋
Don't. The trouble is just look at how the human arm is built. At a certain point you will dislocate your arm and that's a frequent injury for people that bench press a lot of weight. You are better off doing pushups, pull ups and curls with weight no more than your body weight.
2006-10-25 19:36:02 · answer #3 · answered by gregory_dittman 7 · 0⤊ 3⤋
including weight to any carry is a controversy of establishing up your reps to a definite factor then including weight. case in point, in case your max is one hundred fifty, drop right down to a minimum of a few thing like one hundred thirty five so which you're able to do instruments of three reps. build that to 5 reps. once you are able to conveniently do 5 reps of one hundred thirty five kilos, upload 5-10 kilos and drop right down to 3 instruments of three reps. build as much as 5 reps back and repeat the technique.
2016-10-02 23:31:16 · answer #4 · answered by mauzon 4 · 0⤊ 0⤋
health supplements low reps and rotate weight routine every chance ..... there is a sailor program that goes in spurts trying to mimic the rope activity in cycles as sailors of old did work hard during storms and rest during the calm.the idea has some validity
2006-10-25 19:29:09 · answer #5 · answered by dogpatch USA 7 · 0⤊ 0⤋
Low sets low reps 4sets of 6 reps and plenty of rest.
2006-10-25 19:34:01 · answer #6 · answered by Anonymous · 0⤊ 0⤋
more weight less reps. pull ups, dips, inclines, pushups
2006-10-25 19:33:54 · answer #7 · answered by King Midas 6 · 0⤊ 0⤋
by doing it..
2006-10-25 19:25:04 · answer #8 · answered by John P 2 · 0⤊ 0⤋