what could i do to improve my bench?

Question

what can i do to i imrpove my bench i bench 135 right now and i wanna bench 205 at the end of the year im only 13 so how can i improve it?

Answer 1

At your age improving your bench won't be that hard to do. Remember that it is not only about the workout but also your diet. Get on a good protein/creatine supplement that you take regularly and before meals.
As far as the bench goes. I would always start with your flat bench first and do a warm up and about 5 sets. Your 4th set should be your max with a spotter. On your first work out of the week do forced reps on the 4 th set and try to get at least 3 forced with little help from the spotter. Immediately (no rest) have your spotter drop the weigh from your 135 to 95 and rep out as many as you can.
The next chest work out on your 4th set go above your max to say 160 with your spotter there. Remove the weight from the rack and ONLY lower it to your chest. Have the spotter pull it off and lower it again using all your strength to hold it up. Do maybe 3 to 4 reps depending how well you can hold it. Those are called negative reps and will get your body used to the weight. Rest 2 mins and on your 5th just do light reps.Next week do the same but slowly increase up on your 4th set by 10 pounds.
Remember always do flat bench first, then maybe inclines and then declines then flies. Do lots of tricep exercises as they are really important in bench. Be consistent, eat right and get plenty of rest. Good luck and I am sure you will hit 205..maybe 225 (2-45 plates on each side).