Bench Press Tip?

Question

I am 15 year old.I way 125 and can only bench 90-95 pounds. I m aiming to bench 130 or more by the end of summer. I work out 3-4 times a week and give myself 48hours of rest.How many rep and set should i do while benching. Any other tips??

Answer 1

check out the website below it has a fairly simple bench press routine. I wouldn't expect to see a 40 lb improvement but it will definetly help.

http://www.geocities.com/~slopitch/mm2k/

Answer 2

1. if you are training for strength your rep range should be between 1-5 reps for your base lifts(bench press) for at the very least 5 sets

2. also your intensity should be anywhere between 85 to 105% when i say intensity i am talking about how much weight you should be using in reference to your max. for example your bench press max is 95lbs therefore your first set should be with 80lbs.

3 when training for strength always use a spotter and keep your reps low no more than 5. 1-3 reps is ideal

4. supplement your bench with another exercise. dips or dumbbell presses are best. never use cables or flys this will not help your strength gains. 3 sets of 6-8 reps is all you need

5. workout 2-3 times a week eat plenty of whole foods especially protein(lean steaks,chicken and eggs) and drink a lot of water

6. get plenty of rest

7. continue to do research do not let yahoo answers be your primary source of information. there are many fitness experts out there that can point you in the right direction to help you with your goals.

8. what i have provided you is just an outline to help you get an idea of what you will need to do.

9. good luck

Answer 3

My suggestion is that you work out your arms every other day. Do 3 sets of eight repetitions of the heaviest weight that you can manage. I'd suggest going no higher than 150-160 pounds so that you limit the possibility of injuring the growth plates in your arms. You should exercise all muscle groups, the arms and chest one day followed by the legs and butt the next. This way your body parts will remain proportional.
Keep track of the amount of weight used in each exercise.... You'll be amazed at how quickly your strength increases. Buy the end of summer you'll be a powerhouse!

Answer 4

dont merely get caught in an hassle-free ordinary and do an identical ingredient ie. bench press, incline, and then flys, for too long. you should combination up the order which you do exersises in, the rep variety, and how you do them(barbell, bumbell, device, or cable) in case you hold mixing it up your physique would be guessing what would be coming next insted of waiting for a cerain exercising and you will see extra useful consequences.

Answer 5

3 sets of 8 with a minute in between and do the most weight you can till you can barley get the last one up.Throw some butterflys in your workout it helps build the entire chest.Red meat chicken sardines and eggs good source of protein.

Answer 6

Dang kid. I'm 23, 150lbs and I can only bench 25lbs.