How do i improve my bench press weight?
408486
You don't need to do any "weird protein diets", but you do need to eat healthy and increase the amount of protein you consume. Nothing weird about that. Just try to eat 1 to 1-1/2 grams of protein for each pound of body weight. Your body uses protein to build muscles, so you need to make sure you supply it to your body. Good sources of protein are lean meats, fish, poultry, and dairy products. You can also supplement with protein powders or shakes. But try to get most of it from your diet.\n\nAlso, try to get plenty of good carbs, and some good fats. Carbs are the energy source you body needs, and fats help your body produce testosterone, which will boost your growth. \n\nThe best way to improve your bench press is by working out doing bench press. Start with enough weight so you can perform 8 to 12 reps. If you can do 12 reps, increase the weight by 5 pounds. If you cannot do 8 reps, decrease the weight. Each workout, try to increase the number of reps you do. \n\nDo this every 2 to 3 days, incorporated into a full body workout, and you will increase your bench press, guaranteed. It's hard work and takes dedication, but if you want it bad enough, you can do it. \n\nAlso remember, you need to give your muscles time to recover. You will not grow or get stronger while you work out, but it is during the recovery (which takes at least 48 hours) that your muscles grow.
944200
Great question! I've done a variety of push-ups and I've seen better results with added weight. You might already have a nice set of muscles, but if you add weights you'll have more bulk. \n\nThere's one simple way to get bigger faster. Cut your rest time shorter no more than 30 to 90 seconds between sets. Longer rests let your muscles slacken by not stressing them long enough to stimulate growth. Shortening the rest reduces recovery time for your muscles, so you've more likely to completely fatigue them. So which workouts will give you broader pecs? Try the following: \n\nPush-ups : These are a great for the upper body and chest, but aim for perfect form before increasing number of reps and sets. Keep your entire body from head to heel in a straight line, and look down. Gradually such resting your feet (or hands) as on a bench or gym ball. Do about 2-3 sets of 16 to 20 repetitions each. \n\nBench Press : Lie on a bench, making sure your neck and lower back are in contact with the bench, and your feet are not too far from the body (causing your back to arch.) If your bench is too high (this too can cause the back to arch) then place your feet on a platform to avoid hyper extension of your spine and keep it neutral. \n\nTaking appropriate weights, raise your palms, keeping your wrist pronated and above the chest. Inhale and bring your palms down close to your chest. Exhale and push your palms up, straightening your elbows but not locking it. Do about 2-3 sets of 8 to12 repetitions each, feeling volitional muscle fatigue by the end of the set. \n\nBench Flye : Same positions as above except your palms are facing each other. Inhale as you take your arms down in an arc. Do about 2-3 sets of 8-12reps each. \n\nAs a variation, the bench Press or Flye can be done on gym ball in a supine incline position or supine bridge position for added work by the stabilizers.
977074
try the following:\n\n- lower the weights (cut down maybe 5 lbs and see if it makes a  difference and if it doesnt, go a bit lower)\n- do some warm ups before lifting (such as 10minute light jog)\n- stretch your arms for 5-10minutes after lifting
454674
Concentrate on big basic lifts, bench press, squat, dead lift, shoulder press.  Do 3-4 sets on each lift with the weight set at a level where you can do no more than 10 reps on the first set, give yourself 4 mins in between sets.\n\nDon't forget to eat a good high protein diet.
581080
butterfly presses done with light weights will help develope the pectoral (chest) muscles, this will give your breast a little uplift if done on a regular basis 3-5 days a week,3 sets of 12-15 repetitions.
129583
Pushups and bench press.
277414
Its all about pushups. When ever you have a couple spare minutes just drop and do some pushups. Along with some benchpressing once a week , you'll get ripped pretty quick.
540253
If your asking why you can't bench press the same amount of weight using a bar and free weights as apposed to a machine, the answer is most likely because machines have a set range of motion, and don't require as much stabilization muscle fibers as does free weights. Free weights don't have a set range of motion, so you end up using more muscle fibers and groups to stabilize the weight. Also, the bar itself adds weight.
517815
try sit-ups and slowly and gradually add weights in your sit ups
219293
Do something like yoga instead, rather than lifting weights.  And if you do lift, do more repetitions and more sets with lower weight.  Try 5 sets of 20-30 reps instead of 3 sets of 5 or 10.
204059
Try staying away from workout that require you to use both arms on the same bar such as bench press and do free weight exercises that allow you to make sure that each pec is carrying its own weight. You might want to try increase the weight on the arm with the smaller pec if the problem persists.
1054379
Bench Press: Definatley bench press cause on bench press you are applying way more force onto your arms then when doing push ups! Wait Wait Wait! Actually i gotta say push ups! Cuz lyk i work out n push ups r way harder then bench press cause your lifting your body which is a lot of weight instead of just lifting a bar, So i would say push ups cause you are lifting your body weight practically!
1156700
For pushup improvement do the following.  If you can't do them all at first or if it is too easy then adjust as necessary for you.\n\nPUSH UPS  5 - 10 sets, of 10 - 15 reps each.  ( between each set vary how far apart your arms are.  regular, wide armed, and close hand )\nThis will help you hit all the major muscle groups there in your chest, arms, and shoulders.  \n\nPUSH UP PYRAMID.   Start with 15 reps,  take a break for a few seconds do 14, take a break for a few seconds and do 13.  Continue until you get to 0.  If you feel up to it then start at 1 and go back up the to 15.\n\nPUSH UPS FOR SPEED.  Do as many good push ups as you can do in 2 minutes.  Multiply this number by 2,  take a break for about 5 minutes and do the number you came up with at your own pace. No matter how long it takes.  Do this for a few weeks then time yourself again.  You will notice an improvement in how many you can do in 2 minutes.  Great if your in the Army like I am  for improving your Physical Fitness score.  \n\nFor your abdominals.  I suggest doing the following in addition to situps.  abdominal crunches,  oblique crunches, and flutter kicks.\n( do a search for these excersise to learn how to do them)\n\nAlso you should take up an activity like jogging or running.  This should be done on alternating days about 3 times a week.  \n\n\nYou can always add lots more and vary your work out in anyway you want.
855242
It depends on the individual. \n\nYour tall, which may put you at a disadvantage for heavy bench, but you're young still. If you take it slowly and try to obtain gains in size and strength in small increments you should do very well.\n\nSome people are naturally stronger than others. You need to eat right and set attainable goals. Work out for you and don't worry about others.\n\nTry for 185 on bench, then go for 200, 225, etc. Don't try too much too fast or you will destroy your joints, elbows shoulders, etc. \n\nIf you want to bench really heavy weight, you need to work out that way. Heavy weight, low reps, lots of rest between sets.\n\nGood Luck
1101690
The only method is weight training followed by proper stretches. In the weight training all the pressing motions like Declined/Inclined/Flat bench press will add your chest muscles. Of course you have to combile the isolation work out too.\n\nYou can notice the difference in very soon with proper protein rich diet.
418282
do less weight more reps and your arms develop faster...i increase my max by 5-10 lbs. every month
146337
Yep and also eat more protien bench press and Sit ups