How I increased my Bench Press from 85 KGs to 100 Kgs in 8 Months at 65 KG Bodyweight






When I first stepped into the gym, the only exercise which impressed me was the Bench Press. Every other guy in the gym held a bench rack for the obvious reasons. Arms and Chest are the most commonly worked muscles in a typical gym.
After the initial 1 month of training, I was able to bench 50 Kgs for 3-4 Repetitions.
The Bench Press became one of my favorite and most devoted exercise.
After 1.5 years of hypertrophy training I was able to Bench 80 Kgs for 6 Reps and a one rep max of 85 KGs.
Then, in order to increase my bench I followed the following tips:-

-Incline Bench instead of Flat Bench for at least 2x a week.

-Perform minimum 10 Sets of Bench Press per week.

-Strengthen your front deltoids, triceps and rear deltoids.

-Work your back diligently.

-Perform full range of motion.

- 3 to 6 Repetitions per set is fine.

- Maximise other chest variations like Dips, Dumbell Press et cetera.

- Work on Leg drive and leg placement.

- Strengthen your core and glutes muscle.

- Squeeze your core and glutes while pushing.

- Add weighted pushups to your chest routine.

- Increase the weight whenever you reach 6 reps with the same weight.

Comments

Post a Comment

Popular posts from this blog

Can you grow your wrist size?

Image
The skinny wrists are very frustrating and, the curious thing is people with decent and above average muscle gains after years of training get utterly upset by having those skinny wrists which is believed to be purely genetic and cannot be developed with training. My take on the subject is a bit different from popular perception. I have had the privilege of a skinny frame and have embarked on the journey of increasing my wrist size from 5.9 inches to 6.3 inches within a span of two years. I have diligently and regularly followed the following things- * Include a heavy compound movement in each day of your training. * Get in the habit of re racking heavy weights by lifting, not rolling. * Train forearms 3x a week, not more. * Use free weights instead of machines. * Do not use straps or gym gloves. * Hang daily for about 30 seconds. * Improve your pull-ups.
Read more

How to get wider and nice looking clavicle s?

Image
How wide or, attractive your clavicle looks depends a lot upon your genetics. Some have predominantly wider clavicles as compared to their waistline, whereas some due to their wife hips, even though have good width on their clavicles , unfortunately do not look attractive. But, however, you can incorporate certain exercises to target in and around that bone to create that illusion of a good clavicle. #1 Side Lateral Raises #2 Incline Bench Press #3 Wide Grip Pull Ups #4 Wide Grip Dips
Read more

How I did grow my calves from 12.2" to 13"

 Back, Legs and Calves have been my weakest part of all body parts since I started training. My Back has been primarily weak because from the age of 12 to until joining the gym, I used to focus only on pushing movements like the overhead press, different types of pushups and some core work. But, with increased focus on pulling movements I literally improved my back musculature a total three sixty degree from scrawny to muscular. Coming the the leg muscles, I had strong and veiny legs but they they lacked size. So, I focused a lot on compound heavy lifting like back squats, front squats, sumo deadlifts, conventional deadlifts, romanian deadlifts, deficit deadlifts, snatch grip deadlifts, good mornings et cetera. And they grew to a great extent. But, coming to the calves, I used to train them for 8 sets every week at the end of leg workout. And they were scrawny as hell. And there came a time when I was so insecure to wear shorts anywhere but inside at home. I decided to train them t...
Read more