How to increase my Bench Press Max?

Question

I BENCH 200 RIGHT NOW , I AM TRYING TO HIT ABOUT 225 IN ABOUT 1 MONTHS, CAN SOMEONE HELP ME OUT, THANKS

Answer 1

Sure.

You're going to want to lift HEAVY, especially on chest and tricep movements. I'm talking warm-up set, then 8, 6, 4, 4 (or 2) for your reps, increasing weight each set and pretty much going to failure each set. I would stick with these movements:

Chest
Medium grip bench press
Incline Dumbell press
Cable flys

Triceps:
Dips
Pushdowns

Make sure you're also drinking 1 gallon+ of water a day and consuming at least 1 gram of protein for every pound of lean body weight (your weight minus your body fat).

Get 7+ hours of sleep a night.

Answer 2

Build Ripped Muscle Fast

Answer 3

you need a bench routine. I used this for a while years ago.


MM2K Bench Program
http://www.geocities.com/~slopitch/mm2k/

Bench Press Technique
http://www.criticalbench.com/bench-press-technique.htm

also checkout

http://www.westside-barbell.com/index.htm

http://www.metalmilitia.net/