Today I will be teaching you how to bench 225 pounds.
Step 1: Get a training partner. Because you need someone who is going to challenge you, I put this as number one. Not only this, but you require someone that is going to be there to spot you if the weight is too heavy and it gets stuck on you. It would help if you were courageous in the bench press. If you are bench pressing alone and you are terrified the weight is going to get stuck on you, then you will not utilize as much weight as you potentially can.
Action 2: Get on a program. A 225 bench press is not miraculous by any requirements, but it is undoubtedly a step in the ideal direction. If you tell an individual that you have a 225 bench press, they will be impressed. The factor that you require to get on a program is because you need to establish overall strength. You do not want to have toothpick legs while your upper body is the size of a house. Getting on a program will teach you the basics for weight training, whether this is changing up volume, sets, or reps.
Step 3: Start small. When on the adventure of increasing their bench press is that they begin too huge, a massive mistake that lots of individuals make. The concept of strength training is to make gradual gains each week. You may wish to begin every week by including 5 pounds, after starting at a weight that you can easily handle. After this, you might want to add 2.5 pounds per week. It should not be a surprise that lots of people must begin with just the bar (45 pounds) and develop slowly from there, including 5 pounds each week. This will not only help you not plateau, however, but it will also enhance your form and avoid injuries till your joints and muscles get used to a heavier weight.
Step 4: Be consistent. This is an essential step. You are going to end up with a low bench press if you are not compatible with your training. You have to bench press a minimum of one time a week. This will improve your form, and it will get you much better at the motion. If you are not consistent with your training, you will never make any development. Even if you are not increasing the weight weekly, that is alright. The secret is to stay patient and keep striking the weights week in and week out. Eventually, your numbers will start to increase.