HOW TO INCREASING BENCH

I've been lifting the same lmao1plate for so fucking long... I just can't seem to gain any further strength in this lift. I do 3 sets of 8 to 10 reps. What can I do to increase this? I just want to lift 2 plates like an actual man... Pls, bros, save me!!!

  1. 5 months ago
    Anonymous

    lower your reps, increase your weight
    be warned: lifting heavy is literally a dick measuring contest and often leads to injury

    • 5 months ago
      Anonymous

      >lifting heavy is literally a dick measuring contest and often leads to injury
      Momscience
      Injury is a cope
      Imagine being scared of a set of 5 on bench press. Pathetic.

    • 5 months ago
      Anonymous

      But is 2 plates even heavy? I feel embarrassed for lifting 1 plate

      Lift more. Add 10lbs on each side and do 5x5. Do accessory lifts. Warm up with some push ups, do 100 pushups a day, alternate flat bench with incline bench.

      >alternate flat bench with incline bench
      is this legit?

      how often do you do it? and do less reps, more weight

      around 2 times a week

      1. pin press 2. eat more

      how much do you weight an dhow long have you been lifing

      whats pin press?
      I am 180 cm tall and weight 71 kgs. I started lifting when I was 16 yo (22 yo now), but I am too inconsistent (months in, months out). I am trying to change that now, because I realised that I should look great now if I was disciplined.

      • 5 months ago
        Anonymous

        pin press is when you set the safeties above your chest to reduce your ROM. ideally you want to place the safeties right below your sticking point so you get targeted practice on that specific part of the movement. if your sticking point is right off your chest this doesnt apply to you, focus on training pecs instead

        • 5 months ago
          Anonymous

          I wish I could do this, but there are no safeties at my gym

          • 5 months ago
            Anonymous

            In the power rack

  2. 5 months ago
    Anonymous

    Lift more. Add 10lbs on each side and do 5x5. Do accessory lifts. Warm up with some push ups, do 100 pushups a day, alternate flat bench with incline bench.

    • 5 months ago
      Anonymous

      Svend press after bench

  3. 5 months ago
    Anonymous

    how often do you do it? and do less reps, more weight

  4. 5 months ago
    Anonymous

    1. pin press 2. eat more

    how much do you weight an dhow long have you been lifing

  5. 5 months ago
    Anonymous

    For me 5x5 and then 3x5 was great for bench numbers

  6. 5 months ago
    Anonymous

    i've had a weak bench for most of my life but over the past few months it's actually been going up quite significantly. apart from eating more and taking creatine, i've found that this bench routine helps me the best:

    warm up
    2 heavy sets of 4 (this should be full effort)
    rest for 2-3 mins
    drop weight, do a set of 6
    rest for 2-3 mins
    drop weight, do a set of 8
    rest for 2-3 mins
    drop some more weight, do a set of at least 8 but go until failure

  7. 5 months ago
    Anonymous

    Bulk
    All other advice is secondary

  8. 5 months ago
    Anonymous

    Bench is tricky in that it will feel heavy but you can actually still lift more, just try and load 70kg next time and see how you do I guarantee you will be able to do it for reps if you have been stalling for a while

  9. 5 months ago
    Anonymous

    food, more volume, less grinding, more pushdowns, more extensions, more rows, more lat pulls, more sleep, find your sticking point and attack it with the correct exercise (if you fail right above the chest then do something like floor presses)

  10. 5 months ago
    Anonymous

    >calorie surplus
    >1.5g of protein per kg of bodyweight
    >5x5 or 6x4 bench
    > progressive oveoad

    It's that easy. The problem is always not doing one of the above.

  11. 5 months ago
    Anonymous

    Eat. I don't plan on raising mine beyond 2pl8 something something. That makes you stronger than 90% of the males on earth. Beyond that it's all about hypertrophy.

  12. 5 months ago
    Anonymous

    Eat more goddamned food

  13. 5 months ago
    Anonymous

    mix whey protein into all the food you eat

  14. 5 months ago
    Anonymous

    >OP won’t respond to ‘eat more’ replies, even ignoring parts of what he does reply to
    Die, pussy

  15. 5 months ago
    Anonymous

    Mate if you're doing 3 sets of 10 there's no way you can't physically lift heavier, go to a psychiatrist

  16. 5 months ago
    Anonymous

    Eat more and lower your reps. Idk why you would want to do this but have fun.

  17. 5 months ago
    Anonymous

    less reps more weight you stupid fucking gay
    if you can do 1pl8 for 10 there is no way you can't do 1.5pl8 for 5

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