What is the best way to add about 25 pounds to my bench press in like 3 months?
920433
use less weight and do very slow reps, it works really well
637180
Use a 1 to 5 pound dumbbell (depending on what your strength level is now) and hold it in your hand, bending up at the wrist only as many times as you can until you can no longer lift it.  Then switch hands and repeat.  After doing this, go back to the original hand and turn it over, raising the dumbbell again until you can't lift it again.  Do this as many times as you can stand it at least once each day and your forearms will begin to show muscular definition in just a few weeks.  Good luck!
1133050
Resistance curls.\n\nGet on a preacher bench with a partner spotting you. Put a weight you can curl 8 times pretty easily on an easy curl bar. Do 5 just like normal, but on the last 3, your partner pushes AGAINST you so that the bar is barely moving. Do 3 sets.\n\nI put 2 inches on my arms in a month using this exercise. Your arms will look bigger in a week, but keep in mind that it's only due to inflammation. It will take at least a month before actual muscle begins to build.
1175605
Bench press with dumbells is a great exercise to do if you don't want to dedicate a lot of time to improving that area.  Several exercises focusing on the pecs would be ideal.
146337
Yep and also eat more protien bench press and Sit ups
190266
do dumbbell flys and bench, incline bench with just your right side.  lay your bench next to something sturdy to hold onto with your left hand to support yourself
1106288
Go to the gym and start working your chest out, fill that extra skin in with muscle... Bench press flat, incline, and decline will work best. Also Dumbel presses work awsome (when you kind of bench press, except with dumbells.)
275628
I've found that supersets are a great way to increase it. Supersetting is when you do multiple exercises rapid fire without a rest. It gets in a lot of work in a short period of time. An example of this is take a bench weight you can do 5 times(with difficulty). Then take 2 dumbells that you can press at least 10 times. Set them near your bench. Rep the bench 5 times, rack it and immediatly pick up the dumbells. Do 10 dumbell presses and put the weights down. Then, immediatley go to the floor and do as many pushups as you can. Thats 1 set. Do that 3 times. By the 2nd and 3rd sets, you wont be able to do all the reps, thats fine, just have a spotter for when you hit the "wall." Doing this has raised my max 50 lbs in about 2 and a half months.
477314
Alright everyone wants definition for their chest and abs. Let me tell you. The Bench press is the single best exercise for improving your chest. It is a compound exercise which also works out your triceps and shoulders and forearms.\n\nThere is no best exercise for the abs. Their are 3.\n\nSit ups\nCrunches\nLeg raises\n\nThese 3 work all your abs and will give you a chiseled 6 pack. But this alone will not give you a 6 pack if you have lots of fat on them. You must work out the abs and pecs along with removing the fat surrounding them.
625945
get in the gym...situps pushups and benchpress.
239567
bench press 3x10 reps don't lift too much as this will do you no good go and do something maybe leg extension in between upper body workout
594225
Try to do these exercises until then...\nDaily workout schedule \n\n10:00am- 15 push-ups, 20 sit-ups, 25 leg-ups, weight lifts- 5 and 10 lb dumbbells\n2:00pm- 10push-ups, 25sit-ups, 30 leg-ups \n7:45pm-15 push-ups, 20 sit-ups, 25 leg-ups, weight lifts- 5 and 10 lb dumbbells         \n10:30pm-10 push-ups, 20 sit-ups, 30 leg-ups\n\nDoing these exercises Monday, Wednesday, Thursday, Saturday and Sunday for 3 months, will result in huge weight loss. For those of you that do not need to lose weight, this will result a gain in abs, arms and leg muscles.  If you’re really outgoing (and don’t have access to weight machines), buy some weights and put them in a backpack. Wear the backpack full of weights while you’re doing pushups. Or just have somebody get on your back while doing them. Also, be sure to eat healthy foods such as fruits, vegetables, ect...  Proper nutrition is important while doing workouts. Eating extra healthy foods during workouts will help give a boost for you body.\n\nThey should help alot.
772682
I'm a personal trainer with Gold's Gym. I'm having trouble believing you on this, bro, because I've never seen a bench machine go up to 400 lbs before. Usually they don't go above 250. But I don't want to call you a liar. So, the rule of thumb on those machines is that in true strength equivelancy, they are about 2/3 that of free weights. Thus: if you are indeed benching 420, you should be able to do about 275-280 with free weights. I know the 2/3 rule sounds low, but you'd be amazed how much difference it makes when you don't have to balance the weights, and can just explode into the handles.
809602
I have to agree with the other 2 answers a little bit. However benching twice your own weight is pretty rare.\nIf you are a RB, WR, or DB you should try to get you bench press to at least\n200. Again 250 would be better. Squatting 350 to 400 lbs would be great in helping to break takles and with your explosiveness.\nAs a lineman you would want to be much stonger although not in a strength to weight ratio.\nLine backers are typically the strongest (by weight ratio) players on a team. You have to be able to ward off blocks from O - linemen and be able to run with RBs and WRs in space.\nGet in touch with a strength coach and find a good weight training program and stick to it. It will be a lot of work but will be well worth it.\nGood 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
148706
You could use creatine and HMB. Three day a week full body programs are good if you increase the weight on your lifts by 10% every 1-2 weeks.
30927
Bench pressing is an ego thing. To get "toned" just lift. Push day one... Pull day two... repeat do 15 to 20 reps and 5 to 6 sets  and "don't sweat the weights"