How can i increase my bench fast?

Question

I am 16 and I weigh 218 I can only bench 120 max. I have been working out for about 3 months but i havnet noticed much gain If I do everything right do you think I could get up to 220 by spring of next year.

Answer 1

Sounds like you've hit a plateau where it's more difficult to make gains. You just have to push yourself over the plateau. Force yourself to do that one or two extra reps with an extra 5 lbs and the gains will come. If you don't already have one, get a spotter and have them encourage and assist you. They'll make a big difference.