Increase Your Bench Press

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Photo by Jesper Aggergaard on Unsplash

If you’ve been lifting for any time at all, chances are you are pushing yourself to try to get better, stronger, and yep, push more weight. This is good, but can be bad. I am all for pushing yourself to increase your lifts, heck I am constantly doing it and I want to tell you the right way to do it, but first I want to explain what to be careful of. You can find me talking about this more at Bones to Bulk.

For starters in the gym I see it often, people trying to lift more weight than they should. How do I know? Because I see what their form looks like, they are not helping their muscle growth.

Lifting heavier weights that you should be not only opens yourself up to injury, but fails to target the intended muscle group and so fails to deliver the gains you want.

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Photo by Danielle Cerullo on Unsplash

So what do you do then? You go slow and change things up. Whatever exercise you are trying to increase your weight in make small changes each week. For instance, one week do higher reps and lower weight, but do as many reps as you can (if you are hitting 20 or more reps increase the weight). Continue this for 2 more sets.

Then in week 2 decrease the amount of reps and increase the weight. Continue doing this, then after several weeks start over again. This will increase the amount you are able to lift and you will notice it after you start back over.

If you are new to lifting, check out my free course on getting buff here.

Published by bonestobulk

I run Bones to Bulk, a complete program that focuses on the nutritional, fitness, and mental game of gaining lean muscle naturally.

5 thoughts on “Increase Your Bench Press

  1. You bet, there are a lot of ego lifters out there who put on a good show for the moment yet make little gains for their effort. I am a 55 year old lifter and while I go heavy for me, I cnocentrate more on good reps and form as injuries over the age of 50 are so much harder to recover from. I found the essence of longevity in the weight room is to not try to impress others and concentrate only on yourself.

    Liked by 1 person

    1. This is so true. It’s so much more beneficial to hit a few solid proper reps than one terrible form rep even if it has more weight. Props to you for still crushing it in the gym and making sure your form is on point. Keep up the good work, and if you ever have any questions hit me up.

      Liked by 1 person

  2. Totally agree with this. I also see so many people lifting incorrectly. I do heavier beginning of the week and the second time doing the same body part in the week, I do the reps. Good blog.

    Liked by 1 person

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