9 Ways to increase your bench press 80 pounds in 32 days physical therapy, personal training, boot camp low back pain exercises pdf

When you are at the gym, what question do you think gets asked frequently? How much do you bench press? Let’s face it, bench press can be a big ego booster for some. What is holding people back is that they do not know how to do it properly. Knowing the right positioning, what muscle are the prime moves and which ones need to be stabilized and engaged. If you are looking to increase your bench press fast, check out tips that will help improve your bench press.

Recently, I had a young soccer player who was trying to build his upper body strength. He felt like he was getting pushed off the ball and could never hold “his ground”. He was sick and tired of being pushed around and he wanted to be the person who pushed. He came to me 2 months before his season started and we went through the basics of stabilization and functional movements, in a matter of a couple of days he was already seeing 15 lb jumps.


By the end of the month he was up 55 lbs and you could see that his strength in most exercises were improving. At 38 days, he increased his bench press by 80 lbs.

Now, this story may not work for you, as you may not be a high school soccer player on the verge of D-1 soccer. Nonetheless, he are the tips we used to increase his bench press by 80 lbs in 38 days! 9 Ways to Increase Your Bench Press 80 Pounds in 32 Days

It should be obvious that we need to warm up before lifting a heavy weight but if you did not know this, please warm up before you lift! The bench press involves the whole body but its main purpose is to build up the chest and to increase power and strength in the upper body. Your warm up should get your heart rate up and give you a little sweat, but it is not designed to get you tired. A good warm up should involve firing and stabilizing the muscles used in each exercise.

• Before grabbing the bar, put your arms straight out in front of you and squeeze your shoulder blades down and back (this engages and stabilizes the shoulders), your chest should puff out and there should be a slight arch in your lower back.

Having a spotter can make a big difference in what your potential could be on a heavy bench press. Having a spotter watching you provides you the comfort of somebody having your back just in case you can not push it back up. A good spotter will help encourage you to lift heavier to maximize your bench press.

If you do not know how to engage, fire or stabilize muscle during each exercise, then you are missing out on the full potential. In the bench press, the primary movers are the pectoralis major, anterior deltoid, and triceps. The stabilizing muscles are responsible for designed to help maintain a particular posture or to keep a joint in place. These muscles are the rotator cuff, anterior deltoids, biceps and triceps.

Our chest muscle are strong, for most they are the strongest upper body muscle. Try bench pressing only using your chest and compare is to getting your legs, hips and glutes into it. This leg power is not a dramatic jerk or anything, it involves a quick and powerful drive and squeeze through the lower body.

How are you going to lift heavier if you do not add the weight? Obviously, if you can not execute the bench press because it is too heavy or your form looks like you are going to break in half then going up is probably not smart. What hurts people’s bench presses is they burn themselves out before they even get to the heavier weight. What I usually tell people is your warm up or 1st set should be the same weight or slightly more than the weight you did in the 2nd set of your previous bench press day. Trying to do this every session can help improve your bench press.

If your goal is to increase your bench press fast, do you think doing 3 sets of 10 reps will get you there faster. Do not get me wrong, 3×10 is a great way to build strength and definition in your chest but we want to improve power so the reps should be lower.

When it comes to lifting heavy, the rest in between sets can make or break your next set. After each set there should be a 2-3 min break. These are consistent breaks! This gives your body plenty of time to replenish the ATP-PC (energy) system.

Learning how to accomplish the perfect bench press can be challenging at 1st. Once you get the hang of it then it becomes natural. Learning how to engage and stabilize all the muscles involved will create a safe and very effective lift! Take some time to learn and master the step by step process and you will see a big difference in weight lifted.