If your goal is to increase the amount of weight you can bench press, you will need to implement an all-around approach. While strengthening your chest muscles is important, you also need to strengthen your stabilizer muscles as well. You also need to focus on constantly increasing the intensity of your training, and overloading your muscles. You will also need adequate nutrition, and recovery time for your muscles. To increase your maximum bench press by 30 lbs., strive to improve your maximum weight by approximately five lbs. per week.
Step 1
Perform pyramid sets each time you bench press. Increasing your bench press is contingent upon recruiting adequate muscle fibers. To increase active muscle fibers, you need to lift heavy weights. For pyramid sets to be effective, your first step is to determine the maximum amount of weight that you can bench press for one repetition. Do eight to 12 repetitions with 50 percent of your one rep maximum as a warmup. For your next set, use 75 percent of your one repetition maximum weight, and do four to six repetitions. Finally, do two repetitions with 90 percent of your one repetition maximum weight. You are now done with the ascending portion of your pyramid set. The descending portion of your set begins with another set of two repetitions with 90 percent of your one repetition maximum. Your subsequent sets will be the same weights and repetitions as the ascending portion of your set. Once a month, test to determine your one repetition maximum weight. Your revised pyramid sets will be done with weights that have been adjusted according to your current one repetition maximum lift.
Step 2
Include negative repetitions when you perform your sets. When your muscles are fatigued during a set and you are unable to do any further repetitions, it is described as reaching muscle failure. When you reach muscle failure during a five repetition set, you should continue by having a partner assist you in performing negative repetitions. According to Bodybuilding.com, performing negative repetitions in this fashion is a very effective means of increasing strength. To execute a negative repetition, you lift the weight off the rack, and control it until it reaches your chest. Your partner then assists you as you lift the weight. You should execute five additional negative repetitions, after you reach failure, states Bodybuilding.com. Your partner should assist you in controlling, and lifting the weight, not lift the weight themselves.
Step 3
Consume at least six small meals daily. According to professional bodybuilder, Anthony Ellis of Ironmagazine.com, your body needs a constant source of nutrients to repair itself. Ellis recommends eating at approximately three-hour intervals. Protein should also be the focal point of each meal. According to The National Strength and Conditioning Association, athletes involved with high-volume training should consume approximately two g of protein per kilogram of body weight. Each meal should also feature complex carbohydrates, which provide your body with long-lasting energy. Examples of complex carbohydrates are fruits, starchy vegetables, rice, pasta and dairy products. Consuming protein in a liquid form directly after a workout, also helps with muscle growth and repair, states The National Strength and Conditioning Association.
Step 4
Sleep between seven and nine hours each night. Your muscles grow and repair themselves when you are at rest. Consequently, it is important to get enough sleep.
Tips and Warnings
- Perform multiple tricep exercises on the days you train your chest. Your triceps are an important stabilizer muscle during your bench press. Stronger triceps will assist you in completing the last part of the lift. Examples of tricep exercises are dips, close grip bench press and tricep press downs.
- Only select experienced weightlifters to spot you on the bench press. Be certain to communicate with them the specifics of how they should assist you.
Things You'll Need
- Olympic bar
- Olympic weight bench
- Tricep press down pulley
- Dip bar
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