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Men increase your bench press now

Updated on September 3, 2009

The bench press

Almost every guy that works out will get ask the question how much do you bench? Many guys want to increase their bench press. Well if you are one of those guys and you want to increase your bench press than you should continue to read this article as it will give you the right information on how to build up your bench press.

If you want to increase your bench press than you need to know little tricks to do just that. There is no easy way to build up your bench press and it can get aggravating when you hit a plateau. Well it' time to follow some easy tips and advice and soon you will be on your way to a heavier bench press.

Tip 1: Don't bench press for awhile

 Ok so the first tip is this, if you want increase your bench press than stay away from the exercise for about 3-4 weeks. You will stay away from the bench press for this long because this is how long you will be doing another exercise for instead of the bench press.

Think about it if you hit a plateau and you just can't seem to increase your bench press than you will want to stay away from that exercise and do a harder exercise. Most people start off with the bench press for their firs exercise well for the next 3-4 weeks you will not be starting off with that exercise at all or even doing that exercise. You will be starting off with a harder exercise and when you go back to the bench press you should be able to increase your bench press because the previous weight you were using weeks before should be a little lighter for you to lift.

Tip 2: start off with the incline barbell bench press

 If you want to increase your bench press than you should start off with the incline bench press when you train your chest. This means that you will start off doing this exercise first in your routine for the next 3-4 weeks.

The incline barbell press is harder to do than the bench press for many. So if you want to increase your bench press than you should concentrate for the next 3-4 weeks on getting stronger on the incline barbell bench press. Once you get stronger on the incline barbell bench press you should get stronger on your bench press when you start doing them again.

Tip 3: Get enough protein

If you want to increase your bench press than you should make sure that you are getting enough protein in a day. If you are consuming the right amount of protein than you can ignore this tip but many people don't admit it but they are lacking protein.

For the next 3-4 weeks you should try to consume enough protein for your body. Everybody is different but if you want increase your bench press than doing a little research is well worth it. You will be surprised at how much stronger you can get by simply getting enough protein.

Tip 3: follow this routine

 If you want to increase your bench press than follow this routine below for the next 3-4 weeks. Like mention earlier you will be starting off with the incline barbell bench press and you will not be doing any bench pressing ( on a flat bench ) for the next 3-4 weeks. Do these exercises in order.

Incline bench press/barbell- 5 sets/6-12 reps, increase weight after each set if possible

Flat bench dumbbell presses- 1 set/6-10 reps, perform this exercise with heavy weight

Incline dumbbell flyes- 3 sets/10-12 reps, perform this exercise with light weight

Flat bench dumbbell flyes- 3 sets/10-12 reps, perform this exercise with light weight

You will stick with this routine for 3-4 weeks and remember you will not be doing nay bench presses at all. Remember to do each exercise correctly. Doing this routine and following these simple tips should help you increase your bench press.

Tip 4: do not give up

 If you want to increase your bench press than the most important tip is to not give up. Do not get discourage if the above tips do not work for you. There are thousands of tips out there that claim to help you increase your bench press. If one tip doesn't work than simply move on and try the next tip.

 

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