How to increase your Bench Press Max....?

Question

on the free weight bench press. Right now I can do a maximum of 225 for about three reps. I want to increase the amount of reps, as well as weight, I would prefer to be able to do this without spotter assistance.

Answer 1

Increasing your max bench press by lowering reps and increasing the weight. Here is the current program I follow and I was able to increase my max over the course of about 2 months, from 315 lbs. max to 335 lbs. max. I'm listing the weights I use; you'll need to adjust them to your strength accordingly.

Flat Bench Press (5 Sets)
9 reps x 135 lbs
7 reps x 185 lbs
5 reps x 235 lbs
1 rep x 335 lbs
12 reps x 225 lbs

Incline Machine Press (3 Sets) - I have problems with my shoulder, I find using free weights for incline aggravates my shoulder, so when I say "Incline Machine Press", I'm referring to one of those Hammer Strength machines. You can also do incline presses on a Smith Machine.
9 reps x 180 lbs
7 reps x 230 lbs
5 reps x 250 lbs

Decline Bench Press (3 Sets)
9 reps x 185 lbs.
7 reps x 225 lbs
5 reps x 275 lbs

Machine Flyes (3 sets)
10 reps x 240 lbs
8 reps x 255 lbs
6 reps x 280 lbs


That's it. Each week, you increase the weight on your max set if you were successful in doing the prescribed number of reps the week before. So, for example, when I started this program, I benched 315 lbs for 1 rep on my max set. Next week, I moved up to 320 lbs. I tried that weight 2 weeks in a row unsuccessfully. The 3rd week, I benched 320 for 1 rep, so then, the following week, I moved up to 325 lbs. The same goes for your heavy set on each of the other exercises. Once you can do the prescribed number of reps on the heavy set, move the weight up the following week.

You should only do chest one time per week. As you get more advanced and are happy with your progress on doing heavy weight, you can consider doing a light chest work out later in the week.

I also would not recommend wasting time with dumbbells. I have found dumbbells to be more useful for definition/toning, but not very helpful for increase size and strength.

Also, with regard to diet, that is a whole different discussion. However, I find that how I eat the day before my chest workout influences how successful my workout is the following day. When I am trying to go heavy, the day before I start with a breakfast of 6 eggs, bacon, and pancakes. For lunch I'll have something like chicken parmigiana. For dinner, I'll have a big plate of Thai food: lots of carbs (noodles) and protein (eggs, chicken and shrimp) in that dish.

Also, even though you would like to do this without spotter assistance, it is important to at least have a spotter on the heaviest sets. If you don't have a spotter, you will be mentally "concerned" about what happens if you can't do the weight. Before you have started your set, you have already mentally defeated yourself. Don't be shy, just ask a RELIABLE person for a spot. Some people give horrible spots; you'll learn over time who in your gym is a good person to ask for a spot. I'm always happy to give someone a spot, and expect others to reciprocate when I ask for a spot.

Answer 2

First off, spotters are there for a reason. To make sure that you don;t give out when you think you are not going to. It will happen and I've seen it first hand. Don;t be macho. Use the spotter. Second. I woulr recommend you to try pyramids. You will need to have a spotter there to take off the weight as you progress through the routine. Basically, take 50% of your max bench and put the weights on the bar without collars, and do so in small increments of weights, i.e. 10 pound weights. Do ten reps then leave the bar up and have your spotter take off weight from each end. Do ten more, and repeat until you have only the bar left and complete your ten reps with only the bar. You'll be amazed at just how hard it is going to be to lift that 45 pound bar all by itself at the end of the routine. This is an excellent way to build upperbody muscle quickly. Good luck. ALso don;t neglect your back muscles, as they work in unison with other muscles to help you lift wight.

Answer 3

Build Ripped Muscle Fast

Answer 4

well, when working out heavy. (low reps high weight) you need a spotter, simple as that. Its unsafe and really just stupid to powerlift without a spot. all it takes is one slip, one "I can't power thru my last one" and you could get seriously injured.
But, as far as uppin your max.. research DROP SETS. You see, you hit "plateaus" when you lift for power, where you will be "stuck" at 225 doing it 3 or 4 reps, for several weeks.. without seeing results.. its called a plateau and it can be overcome by "shocking" your muscles.
Your body knows your regimen after 8 weeks or so, and responds to it a certain way.. in order to get by it, you need to "trick" your body's muscles by completely switchin your type of workout up...
So, for 3-4 weeks or so, do a regimen of very high reps of lower weight... even maybe as your final set, try a big drop set.. (start as heavy as possible go to very light, as many as you can eeke out. By the end of a good drop set, you cant even push the lightest of weights up, this is because your body's muscles have completely exhausted their glycogen storages, aka you're spent!) After 3 weeks or so of light weight high rep training, go back to the 225 and see the results.. it will work.
(I have seen some guys do 100 rep drop sets to shock their muscles to get over plateaus, and they REALLY kick your A$$ and build up stamina too... try em out!)

Answer 5

Whatever you do, don't get rid of a spotter too soon. You dont just get in a car and speed off, you need someone there making sure you don't do anything stupid. Better to have a spotter, and not need him (or her), than to need a spotter and not have one.

Answer 6

Take a pre workout drink like N.O. Xplode or NaNo Vapor. A supplement is going to be the easiest way, I dont know if it is what you should do but it will work.

Answer 7

bench everyday

Answer 8

Drink whey protein, do more pushups and run more. Also practice.