How long increase bench press

Make sure to grip the bar slightly wider than shoulder width, keep your feet flat on the ground, puff up your chest on the negatives and lower the bar to your sternum.

Finally, overtraining will greatly slow or stop your bench press gains. Exercise your chest once or twice per week but always have at least two days of rest between each workout. Joseph Eitel has written for a variety of respected online publications since including the Developer Shed Network and Huddle. He has dedicated his life to researching and writing about diet, nutrition and exercise.

Eitel's health blog, PromoteHealth. By Joseph Eitel Updated April 29, While the rate of strength increase gradually slows down over time, it still continues to go up. How to improve bench press strength: the sweet spot for sets To increase bench press strength, you need to perform this movement week after week. A few interesting observations: Tonal members performing fewer than four sets of weekly chest exercises made noticeably less improvement to their bench press over their first 12 weeks.

Members performing sets of weekly chest exercises saw the largest strength gains on their bench press. Use chains to build explosive power When training with traditional equipment, like barbells, the amount of weight you can lift is limited by your weakest point in the move. How to improve bench press strength with the right number of reps Have you considered how the number of reps in your sets affects your strength gains over time?

According to our data, you can make serious gains by implementing the following to your bench press: Perform about sets of chest exercises per week. More than this could lead to negative returns —overtraining is real!

Perform at least three sets per week of triceps isolation exercises. Use chains to build explosive power. Do sets with reps and lift with a higher weight. It may be challenging, but lifting heavy is important. The American College of Sports Medicine recommends doing one more more sets of eight to 12 reps of a weight that has you struggling by the last couple of reps. That's definitely conservative, but you get the idea. Once you get your game going, you can use the American Council on Exercise rep table to chart out a course from there.

Fitness Workouts Exercises and Workouts. By Martin Booe. Martin Booe. Martin Booe is a health, fitness and wellness writer who lives in Los Angeles. He is currently collaborating on a book about digital addiction to be published in the UK this December.

Newcomers to fitness may reap large benefits more quickly than old hands. Video of the Day. Core Performance recommends keeping your feet flat on the ground with your hips, shoulders and the back of your head on the bench. In addition, focus on breathing in as you lower the bar to your chest at a steady tempo before exerting your power outward and exhaling as you raise the bar. Optimizing the development of your chest muscles to achieve maximal strength on the bench press requires practical application of proper technique, width of grip, trunk inclination and variations in exercise, according to The Sport Journal.

There is not a standard for determining how long it takes to increase your bench press; however, following specific protocol for bench press activity will help you maximize the biomechanical efficiency of the muscles worked. If your goal is to increase your bench press by 25 percent, chart your development and steadily increase the amount of weight lifted every workout.

John Shea is a fitness enthusiast and team sports fanatic.