Submitted by: Gabriel Aguinaga
In this short article youll discover one little under-rated technique that I used to increase my bench press by 45 pounds in only 9 weeks!
But first, let me warn you
Never, and I mean never believe the following full of crap statement: Increase Your Bench Press by 50 Pounds In 30 days!
Anyone who tells you that you can naturally increase your bench press by X pounds in X amount of days is flat out lying to you.
Rule of thumb: If it sounds too good to be true it probably is!
OK. Moving on.
Is there really a secret bench press workout that will add unrealistic pounds to your bench press overnight?
The answer is NO.
However, there are a lot of effective techniques that you can use to increase your bench press in a short amount of time (and by short I mean weeks/months – NOT days).
*Sidenote
You must realize that not all bodies are created equal, thus, lot of your progress will depend on a very important factor called “genetics!” If you are genetically programmed to be strong, then you are going to see amazing results fast.
Sadly the opposite also holds true: If your genes are simply not meant for power, chances are you are going to struggle. One thing is certain though anyone (even YOU) can get a jaw-dropping bench press… It all comes down to this: How bad do you want it?
*Sidenote
Increase Your Bench Press Technique:
Bench Press 2-3 Times Per Week.
I once knew this guy who only worked out his chest once per week (he read in a magazine it was good for recovery purposes). Heres the problem though: His bench press truly sucked!
I – on the other hand – was benching pressing two times per week (Mondays/Thursdays) and was consistently adding pounds to the bar. I was very happy!
Think about it for a second: My friend was only getting 1 bench press workout per week, thats 8 workouts in 8 weeks. And me well 2 workouts per week x 8 weeks = 16 bench press workouts.
Of course my bench press was improving.
But wait till you hear what happened when I stepped it up a notch!
I went from bench pressing twice per week to three times per week.
Monday: Heavy weight
Wednesday: Medium weight
Friday: Light weight
I was adding 5 pounds to my bench press per week (no steroids & with bad genes). After all was said & done I had added 45 pounds to my bench press in a 9 week period. Eventually my body got used to the 3 times per week torture and stopped responding, but hey, 45 pounds was a great achievement.
So if you are bench pressing only once per week I urge you to STOP! Go ahead, try bench pressing twice per week for 8-12 weeks and see what that does to your bench.
If you already bench press twice per week then step it up to three times.
3 rules to follow:
Never bench press more than 3 times per week. (you’re risking over-training)
Never use heavy weight more than once per week. (eg. Go heavy on Monday and use light weight on Wednesday and Friday.
Always have a spotter, specially on the day you go heavy.
About the Author: For more killer benching pressing techniques, visit our super killer blog at
increase-bench-press.blogspot.com/
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