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!