How to increase bench press?

Question

im 16 and weight bout 232' and my cureny 1 rep max is 325-335

i want to be able to rep 315 four times to get into the 350 club at my school as the first junior or person ever..

does anybody have tips on increasing the bench?

Answer 1

d**n if you can really bench that much shouldn't you know how to increase your bench press?  You must have done a lot of hard work to be able to get up to that much.

Answer 2

take it slow and easy pump 3 sets of 150 than try curls good luck

Answer 3

work on chest.

push ups, just stuff around the gym that would help  your chest.

watch videos on youtube, look at how the pros do it.

It should help,

im trying to get my bench up too, just alots upper body work.

(mostly chest...)

Good luck : D

Answer 4

Go to GNC, talk to the people who work there! They totally all work out and know all the supplements to take. Just by taking Black Powder, you can have the ability to do more than you ever have before! No joke! Go in and just talk to them and they will have great advice!

Answer 5

You're too young to start taking Creatine or amino acids like L-Carnitine, L-Arginine and L-Glutamine.  All legal and found at your local health food store.

The only way to increase your lift is to first tire the muscle by lifting and then increase the weight and exercise the muscle.  Give your body time to recover from the stress.  Don't lift everyday.  Some lift on Mon & Tue then off on Wed and then lift Thur & Fri and then take off Sat & Sun.  

Also during a workout start light and work up to the desired lift. This allows time for the blood to flow to the muscle tissue.

Proper sleep and nutrition are equally as important.  You are what you eat when you lift.  if you eat junk you'll get junk for muscles.  Egg whites are an excellent source of protein. You can find it in the dairy case in a carton labeled "Egg Whites".

Answer 6

I've heard that after a while of working out, you will reach a plateau where you don't get anywhere for a while.. But after a couple of weeks you will finally start building again. I've also heard that to increase your strength. You should lift enough weights where you can only lift it 5-7 times and no more.. I mean like enough weight where you can't lift it anymore times than that. But dang though, you're 16 and can bench about 330 pounds!! HOLY FREAKING COW!! That's pretty dang good if you ask me..