resistance bands strength training
How to improve my bench pressing? New to it?
Hey people. So recently, I decided to start going to the gym.
I’ve experienced bench pressing a couple of times here and there, but I never took it serious, I just tried it. And I could only do about 70 lbs, which is HORRIBLE considering that I’m a 16 year old male.
I have strength training class at school and I get embarrassed when everyone is benching 150 lbs+ while I’m (one of the big guys) struggling with 16 reps of 70lbs.
I only have access to these at home:
-15lb bar
-(2) 25lb weights
-(6) 10lb weights
-(1) 25lb dumbbell
-Resistance bands
What’s a good way to increase my bench pressing?
How long will it take to get up to around 150lbs?
What other workouts should I do?
When should I add more lbs? How many? For how long?
Will push ups help?
Most people in the gyms lifting weights are in a chronic state of overtraining, they work out way to much and as such are basicly wasteing their time.
I went from being able to bench press 315lbs once ONCE to being able to bench it 10 times in 8 weeks.
Train your chest 1-2 times a week MAX.
After warm up do ONE SET ONLY,
Lift the weight slowly, take at least 2-4 seconds, hold it in the contracted positon for 2 seconds and lower it in 4-6 seconds.
Most of the time people fail at benchpress because the triceps are weaker than the chest muscles so they give out while the chest could do more.
If you do a superset (two sets back to back) of dumbell flies, (again super slow) and then go into the bench that will pre-exaust the chest.
Look up HIT Bodybuilding on youtube.
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