How do I increase my bench press and really define my six pack abs?
157447
i don't know a lot about working out but i do know you should try to work all muscles including the opposite of what you want to work such as you want a six pack be sure to work your back too if you don't it could throw you off creating a sore back it all takes time but you will be happy in the long run
22551
Abs are a tough one. you must be disciplined. I work abs everyday. Do lots of crunches everyday... Actually, do reverse crunches or leg lifts first. This will focus more on the lower abs. It's best to do lower abs first. Then do normal crunches. Again proper form is important... All that being said, It won't do a lick of good without the proper diet and exercise. You'll just have six pack abs covered by a layer of fat. Eat small healthy meals and get lots of exercise. It's difficult to get/keep a six pack if you don't work at it. There are several more ways to improve your abs, but that should get you started. Good luck!
178661
eats loads of carbs and take plenty of protein ,mix eggs with milk and bananas in a blender. stick to your lifting, you may not see any bulk going on to start with but your strength will be increasing,be patient and commited. do 3 sets of any excercise say bench presses 1st set 30kilo 12 reps then increse the kilos say to 34 and lift until you cant do anymore then for your last set increase weight again. ps 30kilos was only a round figure and always make sure you have someone spotting you. Good luck
898141
Harry-\n\nI work with a world champion bench press record holder at my health club and his tips are simple.  \n\nMake sure you are increasing the strength in your back to support your chest.  This may sound weird but it will give you added support.  Second  don't just bench using the bar.  You need to incorporate dumbells as well in order to work on your stabilazation and building your strength.  \n\nRemember that bench is not really an arm exercise, it is chest so also focus on military press, and decline bench as well.\n\nLastly you need to build a strong core in order to really max this out.  If you don't have a strong core you will never reach your peak strength.  \n\nKeep training and push yourself (also get a workout partner they do wonders for you).  Good luck
801489
The key to 6-pack abs is to have a low percentage of bodyfat. Ab exercises in fact contribute very little to having a tight midsection. However, some ab work is great for overall fitness and back support and I don't want to downplay the importance of core strength. \n\nMany trainers look down on crunches these days, considering them not much more than an isometric exercise. Various types of leg and knee lifts are probably a better choice.
1183580
Very simple.  Eat healthy, and committ yourself to a routine 4-5 days a week of running, push-ups, and situps.  There are many varietes of both push-ups and sit ups that you can research online.  Push-ups will not only work your chest and arms, but they will work your abbs too.\nDedicate yourself to a regime and utilize some mental toughness to keep yourself going on days when you are sore and don't feel like it.  You will see results quickly within a month if you stick to it.
1139546
It really depends on your starting point.\n\nAnd to correct an old myth that never seems to die, sit ups DO NOT GIVE YOU GOOD abs!!!\n\nSitups strengthen your abdominal wall, HOWEVER, if you have a layer of fat covering your abs, you'll never be able to see that six-pack, no matter how strong your abdominal muscles are. Think of heavyweight weightlifters and powerlifters. They're freaky strong, but they have a big gut.\n\nIf you want those abs, focus on your diet.
276709
There is no one right answer.  But first things first, cut out all the crap from your diet.  Lower your fried food, carb, soda, salt, and butter intake.  Next is cardio.  I recommend 20-60 minutes of cardio at least 4 times a week.  Now to the actual ab question.  As for the number of reps and sets.  Find a few exercises you like and do a minimum of 3 sets of 30-40.  See how you feel.  If that is too much, drop the reps if too easy, add some reps.  Still not challenged, shoot me an email I will send you a destructive ab workout.  Then find a few exercises that you don't like and do those as well.  I personally like to do a set of abs or obliques in between each set of my main workout.  Keeps the heart rate high, keeps you focused on your mission which equals more burning of fat.  Most importantly take your time and use proper form on every single rep.  Slow is good but if you concentrate on yoru form you will do more good for the flat sexy look.  Too slow and you will find yourself growing a whole midsection of muscle like bodybuilders, not so much the sexy definition you are looking for.  I sometimes do so many reps and sets that I separate upper abs, lower abs, and obliques on separate days.  Enjoy!
788380
low reps with heavy weights........only way to add muscle to any part of the body.......try holding a weight in your hands on your chest thats heavy enough to only allow you to do 8-10 reps.........for any other body part i would suggest heavier.......for example when i bench press the weight has to be heavy enough for 4-6 reps.........no less than 4 and no more than 6.....\n\n\nso you should do them weighted.......slow and controlled..........keep the tension on your abs the whole time.......no less than 8 no more than 10........crunches and leg lifts are good too....
457218
You have to work on your six pack. Lay on your back, bend your knees and put your arms behind your neck. Try to get up. When you get up till your chest touches your knees, all your stomach muscels will be streched. If you just want to work on the six pack (that area below the breasts) don't get up all the way.
78725
I used to do a lot of bench presses to build up my chest.  I never was very big... but my chest is pretty big in proportion to the rest of my torso, and very strong for my size.\n\nPush ups are okay, but they are more for strength and stamina than for building bulk.\n\nWhen doing bench presses, vary the width of your grip and the incline of the bench to work a wider range of muscles in your chest to build faster.\n\nGood luck.
240078
mix it up with situps and crunches.  When you go up hold yourself in the half way up position then go all the way up then hold in the halfway down position then all the way down.  Give yourself time to feel the burn when holding in the halfway positions.\nDo about 20 to 30 minutes of this everyday.  Also do not rest in the down position.  This will give you nice abs quickly.\nFor faster results do this in the morning as soon as you wakeup then again before going to sleep.\nBe sure to stretch your abs EVERY time you do this. before and after.\nGood luck!
308101
It takes alot of time to get a six pack. A year on average.\n\n\nCrunches help alot. Sit-Ups. And push-ups\n\nDo like 40 of each each night of morning whatever you perfer. It will also help if you do more then the daily excerise i just recommended.\n\nEat right, get fit.\nYou'll have a six pack in no time.\n\nDont listen to some silly diet thing.\nIt just excersie, determination and then success.
66258
Buy a bench and bench press. Push ups. And what I have found better for abs then cruches is this:\nLay on the ground. Keep your legs together. Lift them six inches off the ground. Hold them.\n\nAnd also lifting your legs off the ground and layin on your back and motion with your legs like you are riding a bike.\n\nGod Bless
966946
Sound like you're off to a great start! Try adding some weights and squats to your routine. Any weight bearing exercise will add muscle. Just remember to hold in your abs to protect your back plus give them more of a workout. Also important is protein. Make sure you are getting plenty of protein to help build muscle mass. Good luck
1062058
push ups (chest) and sit ups (abs)\n\nmake different kinds of both\n\nkick-boxing moves are good for your abs too\n\nsome products can help too
615911
You need to switch your routine every six weeks, otherwise you will hit a plateau.  \n\nYou obviously have been working out a while, not many can bench that much weight.  I am not sure what your goals are, but it looks like you are trying to increase your upper body strength more than your lower body.   You are really seeming to overdo yourself.  \n\nI think warming up is a good start, but then hit the heavier weights, it will bulk you up more.  \nMore weights/less reps = big muscles\nLess weights/more reps = toned muscles\n\nSlow down, though!  Don't over exert your body!