How can i increase my bench press max?

Answer 1

protein! before and after you work out
you need to slowly build up
challenge yourself every 4 days to tr your max
if your truly hitting your max you should only be able to do it 1 wervy 4 days



try taking NO xplode or an energy drink

Answer 2

Without knowing more about you it's hard to answer. Here's three quick tips:

1. Use 3-5 reps at 90% of your max per week with plenty of rest between reps.
2. Ensure that your sleep and nutrition are as they should be.
3. Improve your bench press technique. Find an experienced powerlifter to watch you bench press and pinpoint some technique situations.
4. Bonus tip: Head to www.elitefts.com and read the articles. It's the best site for strength training information online.

Answer 3

By pressing your max, and weights close to it, repeatedly and explosively. Warm up well first, and do 'broomstick' pec stretches GENTLY before and after each session, and on non-session days too.

You also need to allow enough time between sessions for 'full recovery'; if you press heavy while you are still aching from the previous session, you'll disrupt the growth process AND increase your risk of injury.