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How to increase your bench press

How to increase your bench press

How do I increase my bench?   A fairly common question in the gym.  The first thing you will want to do is to make sure you have a strong lifting foundation.  A solid lifting foundation is similar to building a house on a strong foundation and to make sure that you're symmetrically strong (the whole body is strong and balanced.)  Lift with proper form.  Many times we will see poor form when attempting to get a 1 rep max bench because the wrong muscles are firing because of lack of preparation.  To increase maximum strength,  you'll want to lift in the 1-5 rep range for 4-6 sets.  You will want to take longer breaks in between sets (2-4 minutes)  Make sure you train the surrounding muscles that help move the primary muscle-you're working which is the chest.  Accessory work can and should include shoulder work.  Train your chest at least 2 days a week.  You could do a split routine which might be chest/shoulders/ triceps 2 days a week and back/ legs/ biceps 2 days a week.  Do more than just flat bench,  incorporate the incline and decline bench.  Lastly eat correctly by consuming an adequate amount of protein and healthy carbohydrates.


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