What is the best way to add about 25 pounds to my bench press in like 3 months?

Question

i cant nessecarliy get to the gym every day so what can i do at home

Answer 1

use less weight and do very slow reps, it works really well

Answer 2

If you try to force 25 pounds on a bench press or force any other lifting movement, I can tell you what you're eventually going to get --- injured. Don't tell your body what it's going to do in three months, let your body tell you.
Always do slow, controlled reps. The negative should be as slow as the positive. Don't jerk the weight up or let it fall down quickly. This, in fact, will cause your weight bearing to go down, because the amount of weight you are using will suddenly become much heavier as you make these slow, controlled movements -- believe me.
The most important ingredient in a weight-training program is tenacity -- the long run, and you're not going to be in it long if you court injury.
The most important dietary ingredient is protein, in sufficient amount. Some say 1 gram for every pound of lean body weight per day. Do some research on it and determine how much you think would be good for you. Be sure that it is high quality protein. Whey is the best.
After that, add creatine. It's probably the best natural supplemental aid. It's not a bad idea to cycle it, one month on, one month off.
Eat a balanced diet, and take a vitamin supplement.
Rest is important. Overdoing it is worse than not training at all.
And trust me, if you push your beyond its natural progression, you'll eventually wake up one morning wondering why a particular joint is hurting, and then guess what --- you won't be working out at all.
Good luck.

Answer 3

You can try working other muscle groups in the upper body like triceps shoulders etc. this will make your whole upper body stronger, other than that , u need to just keep adding weight and doing reps. You can do a million push ups but that probably won't get you 25 lbs in 3 months, if you cant get to the gym evryday, you should by a bench press for home use, or a dumbell rack

Answer 4

you won't be able to placed stability aside, because that's the very aspect that separates both. And your muscle mass actually understand the version. The bench press is a loose weight workout, and any loose weight workout is better efficient in construction muscle for 2 motives. One, because it contains stabilizer muscle mass to help contained in the flow, meaning better muscle mass being worked. 2, because the human body responds better effective to moves it would want to do evidently. That very last section basically skill your body grows better effective even as subjected to at least some thing heavy, incredibly than machines, that are basically perplexing. this isn't to assert that you need to offer up the device, and it easily isn't for wusses. Machines stress acceptable form, and isolate the muscle you attempt to artwork. Do the bench press first on your workout consultation, and the device press in the route of the authentic, once you're drained.

Answer 5

At home you can try putting your feet on your bed and placing your hands on the ground and push, then switching position, pushing off the bed, while your feet are on the ground(keep your back straight!). Triceps are an important part of bench as well. Get a chair, stick your legs straight out in front, put your hands at the end, and scooch your butt off the end, go down and back up, focusing on those muscles at the back of your arm. You can work these muscles by themselves using a can of beans, holding the can in one hand, bring that arm straight up, bend the arm at the elbow, and back up. Reach across your body with your other arm to steady your excercising arm, ensuring it stays perpendicular with the floor. Be creative, use tape if one can is not enough!

On the days that you can get into the gym, try alternating chest sets with squats or deadlifts(i prefer both :P ). These multi-muscle excercises help our bodies to release more testoterone and GH(growth hormone). Additionally, it is essential that you consume Carbs and protiens within 1hour of your workout. This will help your body replace your glycogen stores(muscle energy), and rebuild muscle proteins(muscle recovery). Hope that helps(and made since lol)! :)

Answer 6

If you wear one of those bench press shirts, you could probably add 25 pounds easily.

Answer 7

people here are saying use low weight and slow reps.wht is this if u don't know anything don'y misguid others . i am a weightlifter and my overhead press is 120 kg for one rep,bench for 160 (one rep max).to increase your bench measure your one rep max first.
then use 80%of that weight for repetitions, carry on for a month. and then check ur one rep max again .it will increase,then calculate 80%of that increased bench press and carry on again for sometime.the process goes on.

Answer 8

Go all out, push ups, sit ups, sit ups. And anything else you can do.