How to improve my bench press

it's embarrassing how little I can bench. I was working out with a bunch of buddies in mine and I'm the weakest one of the group. I can only bench 125 pounds which is not even one plate on a side. How do I improve my bench press and can you give me some motivation and tell me how much you originally benched and now how much you bench so I can set a realistic goal

Ccchickens said:

it's embarrassing how little I can bench. I was working out with a bunch of buddies in mine and I'm the weakest one of the group. I can only bench 125 pounds which is not even one plate on a side. How do I improve my bench press and can you give me some motivation and tell me how much you originally benched and now how much you bench so I can set a realistic goal

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I do not worry about how much I can bench. I am pretty big, but also weak compared to guys my size. I would say that you might want to try working the fibers a little more. Example: come down with the bench, go 1/2 way up, come down and back up. That is one rep. Stopping 1/2 way up gets the fibers activated a little more. You will also be low weight 10-12 reps.
Your triceps may also be weaker which will limit your bench.
I personally normally do not go heavy often because of the stress on the joints.
There are many ways to increase intensity without using a lot of weight( drop sets, supersets, slow reps, etc) which all should help with I creasing your bench.


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i don't remember what i originally benched, i started out doing hammer strength pressing at my first shitty gym i trained at. i started bench pressing for real a couple years later. in my mid 30's i benched over 400, close to 420 and only weighed at 192 pounds @ 5'6''

i improved by putting in the hours in the gym and being consistent

get on a strength program 5X5 is really good

bro start out at 100 or 110 for reps, then increase weights every 2 weeks slowly

You can increase your bench in 4 weeks, just add 5 lbs every week and you'll do 20lbs more in 1 month then 10lbs per week, in 2 months you'll add 40-50 lbs on bench and you'll be much stronger

Work hard and gradually increase lifting weight by 5 lbs. weekly

Just stick with it. The strength will come.

Stay consistent it will come with time and work!

Try to increase strength slowly...