{"id":1390,"date":"2022-11-14T06:24:00","date_gmt":"2022-11-14T14:24:00","guid":{"rendered":"https:\/\/evepacifichealth.com\/?p=1390"},"modified":"2022-11-14T06:24:00","modified_gmt":"2022-11-14T14:24:00","slug":"how-to-increase-your-bench-press","status":"publish","type":"post","link":"https:\/\/evepacifichealth.com\/how-to-increase-your-bench-press\/","title":{"rendered":"How to Increase Your Bench Press?"},"content":{"rendered":"\n

So how much do you benchpress? It is one of the most frequent questions that gym bros ask in the gym. Gym enthusiasts pay most of their attention to doing heavy bench presses because it is taken as a symbol of stamina, performance, and upper body strength. But the question remains, \u201cHow to increase your bench press?\u201d<\/p>\n\n\n\n

\"How<\/figure>\n\n\n\n

Whether you are hitting the gym on a Monday for an epic chest workout or you are simply trying to grow strong, the bench press is likely to be a not-to-skip exercise. But unfortunately, some gymgoers struggle a lot with the bench press<\/a> yet are unable to increase their weight. It is frustrating, isn\u2019t it?<\/p>\n\n\n\n

To save you from this plight, I have done extensive research and given below the scientifically proven ideas on how to increase your bench press. So let\u2019s buckle down!<\/p>\n\n\n\n\n\n

Is there any benefit of using a bench press?<\/h3>
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The bench press is one of the classical chest-building exercises that most bodybuilders consider in their upper-strength body workout. However, there are some who take bench press as one of the regular chest moves, and then there are others who know its benefits and never dare to overlook it.<\/p>\n\n\n\n

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A bench press does not only help your chest area grow but rather boosts all of the connected muscles, such as triceps, shoulders, and forearms, to have a complete blood pump and resultantly grow better and bigger. <\/p>\n\n\n\n

Furthermore, as bench press targets multiple muscles simultaneously, you will have better stamina, strength, endurance, and agility.<\/p>\n<\/div><\/div>\n\n\n\n

How to Increase Your Bench Press?<\/h2>\n\n\n\n

No doubt, the internet is full of tons of ideas on how to increase your bench press. But most of them do more harm than good. Knowledge backed with science is always reliable and comes in handy when you try to perform it practically. That is why here are some proven scientific tricks to help you carry the day.<\/p>\n\n\n\n

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Gearing Yourself Up<\/h3>\n\n\n\n

Studies have shown that psyching yourself before a heavy lift can positively impact your muscle and the weight you carry. Does it mean stomping around the gym? Of course not. But you must perform some satanic rites to summon all the necessary elements. <\/p>\n\n\n\n

\"how<\/figure>\n\n\n\n

What you need to do is to visualize yourself lifting heavy weights successfully before you actually try to raise them. Visualization will send your mind a message that \u201cI can do it,\u201d and you will end up successfully doing it. Remember, your mind has the most extraordinary power; you will become what you think of.<\/p>\n\n\n\n

Increase the Weight and Lower the Reps<\/h3>\n\n\n\n

If you wish to improve your bench press weight fast, doing 3 sets with 10 repetitions won\u2019t help you. No, don\u2019t get me tarnished, 10 repetitions in every set of 3 is a great thing, but if you want to grow stronger, you will have to push harder in weights.<\/p>\n\n\n\n

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You can start with the following plan:<\/p>\n\n\n\n

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  1. Week # 1: 5\u00d75 (80% 1RM)<\/li>\n<\/ol>\n\n\n\n

    2. Week # 2: 6\u00d74 (85% 1RM)<\/p>\n\n\n\n

    3. Week # 3: 7\u00d73 (90% 1RM)<\/p>\n\n\n\n

    4. Week # 4: 8\u00d72 (95% 1RM)<\/p>\n\n\n\n

    5. Week # 5:10\u00d71 (100% 1RM)<\/p>\n\n\n\n

    Moreover, as far as lifting heavy weights is concerned, the rest you take in sets can make or break your next set. For example, raising heavy will be more troublesome if your rest time is less than a minute. <\/p>\n\n\n\n

    The recommended time for your body to replenish the ATP-PC (energy) is 2-3 minutes. Plus, you should also bench press 2-3 times a week to push the weights.<\/p>\n\n\n\n

    Watch this video on How to Increase Your Bench Press<\/span><\/p>\n\n\n\n

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