How to increase strength on bench press
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April 9, 2025
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"Harmony in Every Heartbeat
Everything Fitness Gym #shorts #fitnessmotivation #gymmotivation #gym #bodybuilding #fitness #aesthetic #cardio #armworkout …
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The Lord is not slack concerning his promise, as some men count slackness; but is longsuffering to us-ward, not willing that any should perish, but that all should come to repentance. (2 Peter 3:9)
And the times of this ignorance God winked at; but now commandeth all men every where to repent: (Acts 17:30)
Testifying both to the Jews, and also to the Greeks, repentance toward God, and faith toward our Lord Jesus Christ. (Acts 20:21)
What is a PR
That means practice 5 × 5
Do more sets with that weight and honestly it will blow up.
80-85% for 5×5 until you do it then drop to 3×5 with plus 2,5 kg and work your way to 5 sets again is so op for me. Have already progressed to +10 kg on bench in 1,5 months.
I only do 3 sets of 2 to 3 reps and it works for me, been benching for 2 years and now i can bench 235❤
Should i warm up?
What’s a pr? Asking for a friend lol
If its your PR how can you do 3-4 reps……
What’s pr mean asking for a friend lol
What is p.r.?
Wont work u need to gain weight and get stronger legs first.
True actually got one reps increased 👍
That's what we do in football
Not very good advice, and missing tons of nuance. 3-5 reps every week? 3x a week? Daily?
3-4 sets x 3-5 reps @ 85%. 💪🏿💪🏿💪🏿💪🏿💪🏿💪🏿💪🏿
Saw this video about four months ago and I tried it. My PR went from 160 to 215. came back here to show love bc this was the jackpot method for me
I believe you😊
How many times aweek ?
Does this work for deadlifts and squats?
Static Holds
Isometric Press
Pin Press.
Got my bench from 135 to 185 in 2 weeks before my last day to reach 1000lb club at school my senior year of HS😂 I got the T Shirt and was put on the wall of fame 🤧 my deadlift was 575 and my Squat was 515 my bench was putrid but I was hyper responsive to bench training
Nobody can tell you how many reps you can do. There are no magic numbers that will improve your bench. You just need to choose whether you want to go for reps or go for high weight, and find some overlap between the two. I would start going for reps until you can comfortably get 3 sets of 8-10, then start going for some weight increases. when I find myself being able to hit around 5-6 reps of a weight, that is when I will increase my weight again. When you first go up in weight, it will feel like “oh man that’s a lot of weight” and you’ll barely be able to get a few reps. But as you keep doing it, that will become the new baseline. And one of the most important things, USE A SPOTTER. Do not be afraid to get a couple assisted reps. They help a lot, just make sure whoever is spotting you just assists you as much as you need to get the bar up. They should be having their hands at the ready to help you and give you a slight push when you need it. Anytime I bench, I work up to my highest weight. Never just start at your max weight, it’s a bad idea. So I’ll start with just the bar, a 25, then a 45, and depending on how high your max is, you can keep adding a 25 for more sets to work up. I’ll hit my high weight for 2-3 sets depending on how I feel. Literally all you need to do is go to failure with a spotter. There are no magic numbers, as long as you are going to failure that means your body is putting in all it’s got, and that will result in muscle growth. You have nothing to worry about if you have a trusted spotter and you should be able to tell when you are on your last reps and tell them “help me with this one.” When I started 6 months ago, I just repped 135 for around 3 sets of 8-10, where the last reps would feel like a challenge. Now I’m able to rep around 2 sets of 4 with 195. I improve almost every 2 weeks consistently. Make sure you look up proper form, as a lot of people surprisingly don’t know how much goes into a good bench. Pump your chest, bring your shoulder blades together, don’t collapse your wrists, and don’t bring the bar into your neck, that will result in injury. Bring it into your chest and push it out. Once you are able to get 5-6 reps on high weight, consider increasing next week. You know your capability more than anyone else so be smart about it, but don’t be afraid to push yourself either. If you do that, you will improve your bench .
Do 8 sets of 5 and 7 sets of 7 then 3 sets of 14 alex lightning ❤