Tip number one…
If you’re trying to build, you must make sure that your volume is high enough to be able to break down the muscle tissue so that it can recover and build back stronger. 1,2 even 3 sets won’t do this as well as 4,5 and even up to 6 sets on a single exercise.
I always recommend warming up before starting the workout. For the number one set, make it light. Don't go too heavy on your warm-up set or on your first set. The first set should be easy, it should be light, and you should be able to perform about 10 reps, that's how much I do all the time for my first set. Second set, don't be shy, push yourself! Don't think that you have to go up only 5 pounds at a time, put on 10 more pounds, 20 more pounds. And if you're willing, if you're daring, put on 30 more pounds.
After the heavy set… rest.
This is a big part. This is tip number two:
Recovery in and outside the gym is very important. In between your sets you're gonna want to rest no less than 1:30, maybe even 2 minutes long. You want your muscles to recover the energy that it just used on that heavy set, and you want to be able to have enough time to recover those muscles so you can go into your second set, go into your third set, fully recovered, fully prepared for that weight, so your muscles are able to lift it.
As you see in the video, on my fourth set of the bench press, I am pushing heavy, right? I've been incrementally going up in weight every set, and on my fifth set, I’m going to one rep, failure almost, and I had a spotter to make sure that I don’t drop the weight on my neck... I think he helped me out a little bit too, Freaking A!
If you're spotting someone, don't touch the bar unless they say grab it, alright? Don't touch the bar, OK… don't touch it!!
Ha, ha, Anyway, after my bench press, I go onto my second exercise, now we're going into the third tip which is...
Tip number one was training volume. Like I said, I think you should be bench pressing 5, 6, maybe even 7 sets of heavy weight anywhere from 5 reps, 4 reps, 3 reps, 2 reps down to 1 to increase your strength, alright. And then tip number two, recovery with those two-minute rests in between, make sure your muscles recover fully, and then even outside the gym make sure that you're not hitting bench every single days, but you're hitting it three times a week giving your body enough time to recover.
Tip number three, training intensity, guys I am lifting as much weight on these last couple sets, and then I'm moving onto incline dumbbell press trying to lift as much weight as possible. The intensity that is going on this workout is very high, very intense. I'm writing this article a couple days after, and I am still sore because of how intense it was. I literally could not lift it anymore by the end of each set. My 4th set of dumbbell inclines, I went to complete failure on my fifth rep, and that's intensity, that's going until you can't go anymore.
That's what you should be focusing on when you are trying to increase your bench press. I hope this article helped you out, and I hope that you were able to grab some tangible tips that you could use to help increase your bench press in the future.
Thank you so much for reading.
Always committed to your success,