How to Increase How Much You Bench Press

Step-by-Step Guide

1. 1

   Step 1: Find a weight you can barely bench press 2 times.

   This will be your starting weight.
   
   Don't worry about how much you can bench for now, it will go up.
2. 2

   Step 2: Do 3 sets of 2 reps on your first day.

   Rest several minutes between each set to get the best benefit. , Do as many as you can.
   
   After this, you are done for the first day. ,, If you cannot add one more rep, have a spotter help you on the third rep to get a half rep done.
   
   Once again, do push ups afterwards. ,, Add another rep each new day. ,, This may help to recuperate and build some strength.
3. 3

   Step 3: Do a set of push ups right after the sets.

4. 4

   Step 4: Rest the next day.

5. 5

   Step 5: Add one more rep the day after your first day.

6. 6

   Step 6: Rest the next day.

7. 7

   Step 7: Keep a constant gain.

8. 8

   Step 8: Add 5 lbs of weight after reaching 10 reps. Repeat this entire process until you reach your ideal benching weight.

9. 9

   Step 9: Take 3 to 4 days off after doing this for 6 weeks.

Detailed Guide

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