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Archive for February, 2009

Max Best

February 27th, 2009 |

Author: daisyk

Max Best
What Is The Best Way To Increase Your Max Bench Press?

Im 16 And Weigh 215. I Can Bench About 195lbsx1. I Want To Get To 225 Soon. I Lift Everyday, But I Alternate Max And Light For Toning.

I hope you dont mean your benching everyday, thats an absolutely terrible idea. You really shouldnt lift more than 5 days aweek, lifting that much doesnt allow your body to recover and build muscle. Remember you dont gain muscle while lifting, you gain it while your recovering. Drink a whey protein shake within an hour after you lift, that will help you put on muslce. And in terms of benching, make sure you work you triceps and shoulders too, because they are secondary muscles (chest is primary) in bench pressing. Doing closed grip bench occasionally will help your max bench press, as will tricep dips. However the best way is obviously by benching. Make sure you have good form, where you are touching the bar to your chest, but not "bouncing" the bar off you chest. I suggest doing 4 sets of 6 reps, once you can do all 4 sets and get 6 reps in every set, increase weight by 5 or 10 lbs, so when starting you should only be getting about 4-5 reps in your last set. Also incline can help to, but its not mandatory. When i was 16 my max was about 175, now(21) im up to 315. You gotta stick with a plan that works.

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