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Competitive weight lifters will even do sets of three two and one reps in order to max out.

Bench press more weight. Trying to do this every session can help improve your bench press. Bench more weight and get stronger on your bench press by making these small tweaks to your bench press setup and execution of the lift. The bench press is an upper body weight training exercise in which the trainee presses a weight upwards while lying on a weight training bench the exercise uses the pectoralis major the anterior deltoids and the triceps among other stabilizing muscles a barbell is generally used to hold the weight but a pair of dumbbells can also be used.

If you only bench once per week try twice per week instead or have a day solely for working on your bench press. The average weight most adult men and women can bench press depends on age fitness level and other factors. What i usually tell people is your warm up or 1st set should be the same weight or slightly more than the weight you did in the 2nd set of your previous bench press day.

A bigger back provides more stability when you lower and press the weight. For heavy power lifts such as bench press 5 sets of 5 reps works really well for boosting your ability to lift more. The more stability and support you have the more you can bench.

With bench pressing practice it and try to do it more frequently. We can get lost cramming massive repetitions of bench presses into our programs expecting. While many back exercises will improve your overall strength it s important to train in the same plane as the bench press meaning horizontal movements.

For bench press in particular lower your reps and increase your weight. Younger men are typically able to bench press more than older men and men in general.

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