anyone know how to get bigger bench press?

Question

i have been at 240lbs for about one 4 weeks now and i want to get stronger. with out useing steriods or any other supplments.

Answer 1

You need to find a spotter to help you do forced reps and get you through your plateau. It is crucial that you lift to failure with each workout. This will push you through the barrier. A little preworkout caffeine might help to.

Answer 2

The trick to benching heavy weight is to go beyond failure. In order to do this you will need to devout an entire workout to bench pressing and also, you will need a very capable spotter.

For this workout you will need to use heavy weight and keep the reps low. First, make sure you warm up very well. Then, since you are stuck at 240lbs., you can start with maybe 200 lbs and try completing a set of 5 reps. Repeat for a total of 2-3 sets. Then increase your weight to 215lbs. and try lifting 4-5 reps. Do this for about 2 sets. Then, for your final set, set your weight up to about 230lbs and try lifting 2-3 reps. Here is where the beyond failure part comes in. Have your spotter help you when you are stuck but be sure that they don't just simply yank the weight up. They need to help you just enough to get past your sticking points. Once you are done with your final heavy set, wait a few minutes then drop the weight down to 135lbs and
press out as many as you can.

The other key to powerful bench presses is to work out your shoulders and triceps a lot. These muscles are key when pressing heavy weight.

One final bit of advice....be sure to always warm up slowly and always, always, always, have a spotter there helping you.

Answer 3

I'm not sure in what rep range you train, but if you are not currently, try training in the lower rep ranges, with longer rest times. 5X5, 4x6 are good ranges. You should take b/w 2-5 minute rests, basically when you feel physically and mentally ready. But remember your diet also comes into effect, if you aren't putting 100% effort into your diet, then your training may suffer.

Answer 4

muscles grow when theyre torn and muscle cells fill in the tears. the more weight you use the bigger your muscles grow. do it gradually or you'll break yourself.