I am currently weighing 122 lbs. My bench press max is currently 185 lbs. and I would like to know how to increase it fast. So can u give me some work outs,ways,or techniques that will help me increase it very fast.
Thank you!
2007-09-01 20:14:57 · 3 answers · asked by Ruben K 1 in Health ➔ Diet & Fitness
Keep working out and each week try adding 5 pounds to your max. Make sure you use a spotter and after you increase your max by 5 pounds, go for another five pounds.
2007-09-01 20:21:20 · answer #1 · answered by Gray Wanderer 7 · 0⤊ 0⤋
After u determine consume 60 g. of protein and consume approximately one hundred ten g. of protein for the entire day M- triceps until exhaustion (row, tricep press, tricep extension and so on.) along side a pair forearm sporting events W- Shoulders/higher again/a few percent Th- biceps F-plenty of bench press and a few shoulder press (while ur doing bench pay attention to exploding it up as a substitute of softly lifting it up) S- push united states of americafor approximately five-10 min. and pay attention to exploding Su- relaxation Hope this is helping as i have won 7 lbs. of muscle and forty lbs. on my bench ago three weeks
2016-09-05 21:24:24 · answer #2 · answered by ? 4 · 0⤊ 0⤋
Quit benching.
No seriously. Give it rest. Work on the same muscles though. Do flys, pullovers and others for chest. Rope pulldowns, skull crushers and others for triceps. Go back to bench but do very close grip, or decline.
Quit doing high weight stuff, do high rep for a while.
Then go back to benching big weight.
Don't forget rows that really pinch your shoulders back at the end, and lat pulldowns, or you will pull your shoulders forward and get back problems.
2007-09-01 20:41:21 · answer #3 · answered by Max W 3 · 0⤊ 0⤋