1. Find A Workout Buddy
Most people, but not all peeps need a training buddy who is going to challenge them. Not only this, but you need someone that is going to be there to spot you if the weight is too heavy and it gets stuck on you. (If you workout at a gym you can start out on a chest machine and then move to free weights if you like.) You have to be fearless in the bench press. If you are bench pressing with free weight and you don’t have someone spotting for you chances are unless you’re crazy, you will be scared the heavier weight will fall on you towards the end of your workout. This will probably cause you to not lift as heavy as you probably can.
2. Get On A Program
Bench pressing 225 really is not miraculous by any standards, but it is definitely a step in the right direction. If you tell a person that you have a 225 bench press, they will probably be quite impressed.
The reason that you need to get on a program is because you need to develop overall strength. You don’t want to have toothpick legs while your upper body is the size of a house. (You know you’ve seen that before and it’s really not pretty:)) Getting on a program will teach you the correct techniques and how to build your entire body. Whether this is switching up volume, sets, or reps and how often to work out, supplements, protein levels and fun stuff like that!
3. Technique Is Very Important!
The biggest mistake many people make when on the adventure of increasing their bench press is that they start too big. The idea of strength training is to make gradual gains every week. You may want to start each week by adding 5 pounds, after starting at a weight that you can easily manage. After this, you may want to add 2.5 pounds per week. It shouldn’t be a surprise that many people should start with just the bar (45 pounds) and work up slowly from there adding 5 pounds per week. This will not only help you not plateau, but it will improve your form and avoid injuries until your muscles and joints get used to a heavier weight. I CAN’T EMPHASIZE THIS ENOUGH: LEARN THE CORRECT TECHNIQUES FOR EACH LIFT BEFORE LIFTING ANYTHING HEAVY!!!!!
4. Be Consistent With Your Workouts
This is really the second most important step. If you are not consistent with your training, you are going to end up with a lousy bench press or any other lift. You have to bench press at least once every ten days. This will improve your form and it will get you better at the movement. If you are not consistent with your training you will never make any progress. Even if you are not increasing the weight each week, that is okay. The key is to stay patient and keep hitting the weights week in and week out. Eventually your numbers will start to increase.
May Your Next Workout Be Your Best Ever!