Increase Bench Press
In this post you’ll discover one little under-rated
technique that I used to increase my bench press by 45
pounds in only 9 weeks!
But first, let me warn you…
Never, and I mean never believe the following full of crap
statement: “Increase Your Bench Press by 50 Pounds In 30
days!”
Anyone who tells you that you can “naturally” increase your
bench press by X pounds in X amount of days is flat out
lying to you.
Rule of thumb: If it sounds too good to be true… it
probably is!
OK. Moving on.
Is there really a secret bench press workout that will add
unrealistic pounds to your bench press overnight?
The answer is NO.
However, there are a lot of effective techniques that you
can use to increase your bench press in a short amount of
time (and by “short” I mean weeks/months - NOT days).
************Sidenote**************
You must realize that not all bodies are created equal, thus,
lot of your progress will depend on a very important factor
called "genetics!" If you are genetically programmed to be
strong, then you are going to see amazing results fast.
Sadly the opposite also holds true: If your genes are
simply not meant for power, chances are you are going to
struggle. One thing is certain though… anyone (even YOU)
can get a jaw-dropping bench press... It all comes down to
this: How bad do you want it?
************Sidenote**************
increase your bench press Technique:
Bench Press 2-3 Times Per Week.
I once knew this guy who only worked out his chest once per week
(he read in a magazine it was good for recovery purposes). Here’s
the problem though: His bench press truly sucked!
I - on the other hand - was benching pressing two times per
week (Mondays/Thursdays) and was consistently adding pounds
to the bar. I was very happy!
Think about it for a second: My friend was only getting 1
bench press workout per week, that’s 8 workouts in 8 weeks.
And me… well… 2 workouts per week x 8 weeks = 16 bench
press workouts.
Of course my bench press was improving.
But wait till you hear what happened when I stepped it up a
notch!
I went from bench pressing twice per week to three times
per week.
Monday: Heavy weight
Wednesday: Medium weight
Friday: Light weight
I was adding 5 pounds to my bench press per week (no
steroids & with bad genes). After all was said & done I had
added 45 pounds to my bench press in a 9 week period.
Eventually my body got used to the 3 times per week torture
and stopped responding, but hey, 45 pounds was a great
achievement.
So if you are bench pressing only once per week I urge you
to STOP! Go ahead, try bench pressing twice per week for
8-12 weeks and see what that does to your bench.
If you already bench press twice per week then step it up
to three times.
3 rules to follow:
Never bench press more than 3 times per week. (you're
risking over-training)
Never use heavy weight more than once per week.
(eg. Go heavy on Monday and use light weight
on Wednesday and Friday.
Always have a spotter, speciallyon the day you go heavy.
Increase Bench Press!
technique that I used to increase my bench press by 45
pounds in only 9 weeks!
But first, let me warn you…
Never, and I mean never believe the following full of crap
statement: “Increase Your Bench Press by 50 Pounds In 30
days!”
Anyone who tells you that you can “naturally” increase your
bench press by X pounds in X amount of days is flat out
lying to you.
Rule of thumb: If it sounds too good to be true… it
probably is!
OK. Moving on.
Is there really a secret bench press workout that will add
unrealistic pounds to your bench press overnight?
The answer is NO.
However, there are a lot of effective techniques that you
can use to increase your bench press in a short amount of
time (and by “short” I mean weeks/months - NOT days).
************Sidenote**************
You must realize that not all bodies are created equal, thus,
lot of your progress will depend on a very important factor
called "genetics!" If you are genetically programmed to be
strong, then you are going to see amazing results fast.
Sadly the opposite also holds true: If your genes are
simply not meant for power, chances are you are going to
struggle. One thing is certain though… anyone (even YOU)
can get a jaw-dropping bench press... It all comes down to
this: How bad do you want it?
************Sidenote**************
increase your bench press Technique:
Bench Press 2-3 Times Per Week.
I once knew this guy who only worked out his chest once per week
(he read in a magazine it was good for recovery purposes). Here’s
the problem though: His bench press truly sucked!
I - on the other hand - was benching pressing two times per
week (Mondays/Thursdays) and was consistently adding pounds
to the bar. I was very happy!
Think about it for a second: My friend was only getting 1
bench press workout per week, that’s 8 workouts in 8 weeks.
And me… well… 2 workouts per week x 8 weeks = 16 bench
press workouts.
Of course my bench press was improving.
But wait till you hear what happened when I stepped it up a
notch!
I went from bench pressing twice per week to three times
per week.
Monday: Heavy weight
Wednesday: Medium weight
Friday: Light weight
I was adding 5 pounds to my bench press per week (no
steroids & with bad genes). After all was said & done I had
added 45 pounds to my bench press in a 9 week period.
Eventually my body got used to the 3 times per week torture
and stopped responding, but hey, 45 pounds was a great
achievement.
So if you are bench pressing only once per week I urge you
to STOP! Go ahead, try bench pressing twice per week for
8-12 weeks and see what that does to your bench.
If you already bench press twice per week then step it up
to three times.
3 rules to follow:
Never bench press more than 3 times per week. (you're
risking over-training)
Never use heavy weight more than once per week.
(eg. Go heavy on Monday and use light weight
on Wednesday and Friday.
Always have a spotter, speciallyon the day you go heavy.
Increase Bench Press!
posted by Bench Press Guy at 8:38 PM
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