How much can i increase my bench in 3 months I’m 5’9 140lbs and I just started lifting weights about 3 months ago. A beginner starting at a meager 50 pounds might easily double that in the first month, while a more seasoned trainer might have to fight to increase by 10 to 15 pounds in a month. Arching your back in the bench press means your chest is lifted closer to the bar. Arch Your Back (But Maybe Not Always) A study of trained powerlifters showed they could lift 4. Luckily, at MECA we have worked with thousands of athletes looking to increase their strength within a short period of time so we’ve come up with a process to Jan 18, 2020 · Increase Your Benching Volume. In fact, you may experience a 15 to 20-pound increase or more in 1RM during your first month of consistent benching. I bench 3x a week doing 5 sets of 5. See full list on mybodyweightexercises. I used to increase 10lbs each week but I can’t keep up at that pace anymore. So let’s say you’re currently doing 6 sets of bench press per week spread across 2 upper body workouts per week. com increasing the bench press by 60 lbs in 3 months! Adding 60 pounds to your bench press in about 12 weeks’ time is a feat only the truly dedicated and genetically gifted can do. This decreases the range of motion, especially in the weak bottom part of the . 3. I started with just the bar at first so now 12 weeks in I should be doing 165, but the max weight I can bench is 140. What you can do to speed up your strength gains is to add Jun 7, 2024 · 3. That's because of the overload principle, which holds that in order to effect physical change, an exercise must be done at a greater intensity than what the body is Aug 25, 2023 · The answer varies from person to person (along with your commitment to consistency), but generally speaking, you can expect a speedy bench press progression when you first start pressing. So I’m a pretty scrawny 16 year old boy. 5%) more in a one-rep max with an arched back than a flat back. 2 kg or 9 pounds (3. Then, in addition to adding in extra bench days, you can also gradually increase your benching volume from where it’s at right now. olju wczj mtkuwx sfon gbiprcyz ibgc jfk msbel jqevf crxkea

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