Get a Ticket to the Pain Train – How to Get Better Gains

The bench press is a staple exercise in any strength training regimen. It targets the chest, shoulders, and triceps, and is a key indicator of upper body strength. Whether you're a seasoned lifter or a beginner, increasing your bench press can be a rewarding challenge. Whether you need bigger arms to fill out your shirts when you go out, or you need the functional strength to hip fire a medium machine gun, it’s time to git gud.

Understanding Average Bench Press Weights

Before diving into tips for increasing your bench press, it’s helpful to know what the average person can lift. Bench press strength varies widely based on factors such as age, weight, and training experience, so don’t get wrapped around the axle if you can’t put up the same numbers as your pal The Mountain. These figures provide a general guideline; your personal goals and progress will depend on your individual fitness level, dedication to training, and genetics.

Average Bench Press for Men

Beginner: 135 pounds (60 kg)

Intermediate: 185 pounds (84 kg)

Advanced: 225 pounds (102 kg)

Average Bench Press for Women

Beginner: 65 pounds (29 kg)

Intermediate: 85 pounds (39 kg)

Advanced: 105 pounds (48 kg)

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Perfect Your Technique

Proper form is crucial for maximizing your bench press and preventing injury. Key points to focus on include:

Grip Width - Position your hands slightly wider than shoulder-width apart. This engages your chest muscles effectively.

Foot Placement - Keep your feet flat on the ground to provide a stable base and drive power through your entire body.

Arch Your Back - A slight arch in your back helps engage your upper body muscles and maintain stability.

Controlled Descent - Lower the bar to your chest with control and press it back up explosively.

Progressive Overload

To increase your bench press, you need to gradually increase the weight you lift. This principle, known as progressive overload, forces your muscles to adapt and grow stronger. Here’s how to apply it:

Increase Weight - Add small but consistent increments to your bench press each week.

Increase Reps - Aim to perform more repetitions with the same weight over time.

Increase Sets - Gradually add more sets to your workout to increase overall volume.

Focus on Accessory Exercises

Strengthening the muscles involved in the bench press can significantly boost your performance. Incorporate these accessory exercises into your routine:

Tricep Dips - Build tricep strength, crucial for the lockout phase of the bench press.

Overhead Press - Enhance shoulder stability and strength.

Push-Ups - Improve chest endurance and overall pressing strength.

Chest Flyes - Isolate and strengthen your chest muscles.

Utilize Bench Press Variations

Incorporating different bench press variations can help target different muscle groups and improve overall strength. Try these variations:

Incline Bench Press - Targets the upper chest and shoulders.

Decline Bench Press - Emphasizes the lower chest.

Close-Grip Bench Press - Focuses on tricep strength.

Pause Bench Press - Enhances strength off the chest by pausing at the bottom of the lift.

Proper Nutrition and Recovery

Fueling your body with the right nutrients and ensuring adequate recovery are essential for muscle growth and strength gains. Ignoring the check engine light never works out for the engine.

Protein Intake - Consume enough protein to support muscle repair and growth. Aim for 0.8-1 gram of protein per pound of body weight.

Balanced Diet - Include a mix of carbohydrates, fats, and protein to support overall health and performance.

Rest - Ensure you get enough sleep and rest days to allow your muscles to recover and grow.

Mental Focus and Consistency

Increasing your bench press requires dedication and mental focus. Here are some tips to stay motivated:

Set Realistic Goals - Break down your ultimate bench press goal into smaller, achievable milestones.

Track Progress - Keep a workout journal to monitor your progress and stay accountable.

Stay Consistent - Stick to your training routine and be patient. Strength gains take time and consistent effort.

Increasing your bench press is a journey that combines all of these factors, plus patience. By following solid strategies you can set realistic goals and track your progress effectively. You won’t see immediate gains, but with dedication and perseverance, you'll see significant improvements in your bench press performance and the way those Grunt Style shirts fit.

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