What is the fastest way to increase your bench press?
What is the fastest way to increase your bench press?
- Have a Spotter. Having a spotter can make a big difference in what your potential could be on a heavy bench press.
- Engage the Right Muscles.
- Use your Legs.
- 5-10 lbs or more every Bench Press Session.
- Lower the Reps and Increase the Weight.
- Longer Rest Periods.
- Vary Your Chest Exercises.
For a 198-pound man — a very close match for the national average — who has no experience benching whatsoever, ExRx.net places the standard at 135 pounds. That jumps up to 175 for a novice and 215 for an intermediate lifter. At the advanced level, the number is 290 pounds.6 Sept 2019
How much should you bench at beginning?
Start at the Bottom Benching more than you're supposed to can cause injury or even your untimely death, so start light and increase your load slowly. If you've never benched before, try lifting about 22 pounds and work on your technique. You can add more weight once you have gained more experience.28 May 2021