Increasing Bench Max

[seraphElite]

How does one go about increasing their bench max????
light weight with a lot of reps?
heavy weight with low reps?


what % of max by how many reps


can someone help me with this?? i can only bench 220 as of now

help is very wanted !!!! thanks

 

[pwr_machine]

Check out Bigguns15's Training Page at http://www.rebeccaphelps.com She has a couple training cycles that have really helped improve her bench.

 

[BigWh1tey]

1) learn how to bench correctly . get some coaching on form.
2) identify your weak points
3) strengthen your weak areas
4) go back to step one and repeat

works every time

 

[spatts]

...and I'm just now learning number #4. Things change. It's a cyclical learning process, and the only way to keep progressing is to keep learning.

 

[pwr_machine]

1) learn how to bench correctly . get some coaching on form.
2) identify your weak points
3) strengthen your weak areas
4) go back to step one and repeat

works every time

Good advice. It definately takes a fair amount of patience along the way, but it can be a fun ride.