steventopgunmelles

look at my stats...

my one rep max is 175. i'd like to increase that to 200.

any tips? exercise tips? diet tips?

im going into highschool this year and im wondering also how long this will take.

steventopgunmelles

bmp

Critical Mass

Keep working bench presses. Dont try to max out for the next 3 weeks. Do good, solid sets with around 8 reps per set. Every week, raise your weight lifted by at least 2.5 lbs per side of the bar.

Also, start squatting. Big legs are nessesary for big bench presses. One last thing, do pull ups and rowing exercises for your upper back. These are stabalizers. You need these.

Now, go do the voo doo that you do.

steventopgunmelles

lol thank you for the tips.

Malley

Rows, rows, rows. Once people start rowing their bench starts to go up because most people overlook their back.

oval61251

to a degree everything is connected so, work all muscles and your bench will go up like stated above.

Striker

That would be very easy to get up to 200 lbs. When I was stuck at 175 I was there for a while. I later started working harder on other movements and my bench shot up.

I started doing
DIPS, DIPS AND MORE DIPS
Heavy Rows
Military Presses

In about 2 months my bench went from 175 -230.

LeePriestLover

Bench 3x a week vary the reps and eat well.

Big Guns

WRONG!!!

Critical Mass

No man, EVERY client I've trained increased their bench press after they cut back on their frequency.

Every bench press record I've hit was when I cut back on my frequency as well.

XiL3

Hit chest twice a week, bench once a week, do different chest exercises the other day, like Inclines and dumbbell benching. If you get stuck around 190-195, start pausing at the chest with lighter weight than normal. Also I 2nd what Malley, Striker and CM said.