Everyone wants to improve, whether it’s physically or mentally, competing with oneself or other individuals is something that’s never going to change.
So what we can change is our target according to our willpower and strength.
But first, we have to increase our strength and our ambition would go up itself. Bench pressing by 50 pounds can be upheld as an example.
Everything needs to be done by following a particular order.
You cannot increase your strength overnight by putting 50 extra pounds on your bench press for a day.
Thus we are going to guide you to the path, where you can unlock your true potential and increase your bench press by 50 pounds.
Yes!
You heard it right.
In this epic guide, we are going to teach you how to increase bench press by 50 pounds.
1. Focusing on Triceps in bench pressing:
When it comes to increasing bench pressing strength, triceps is a topic that has to be given most of the attention.
Triceps handles most of the weight of the bar in bench pressing. Your arms are there to support the pressure, still, it’s the triceps that do the most of the job.
Thus you have to put attention to improving your triceps muscles.
There are a few exercises given below to improve your triceps muscle:
1. Bend-over Dumbbell Triceps Kickback
2. Close-grip Dumbbell Chest Press
3. Push-up
4. Diamond Push-up
5. Plank Up-Down
6. Triceps Drips
7. Dumbbell Skull Crusher
2. Keep it slow but steady:
You must have heard the proverb that goes, “Slow and steady wins the race.”
Well here’s nothing to win or lose but yet you have to keep it slow but steady, or you can say consistent.
For improving in every prospect in life you have to be consistent.
Here you can’t just put 50 more pounds on your weight bar and start training. That’s not how it is done
You have to take a step at a time, otherwise, it can be very opposite and you could hurt yourself badly.
Put weights little by little, like first you can put 5 pounds on your weight bar and start practicing.
When you get used to 5 pounds, then switch to 10 pounds.
Add 5 pounds simultaneously every time you get used to the weight.
Don’t slack off, practise in a sequential manner so your body doesn’t forget the feeling of the weight.
To sum up, keep it slow and take one step at a time but be sure to be consistent.
3. Taking supplements:
For bodybuilding taking a daily dose of proteins and calories is necessary.
Find the right amount of proteins and calories your body needs, then use the necessary supplements to invest in your body.
Most of your body strength depends on this, that is why you cannot just ignore its necessity.
To make your body bigger and stronger, you have to maintain the proper nutrients ratio.
Here are some of the supplements that can gain you enough protein for your body:
1. Whey Protein Powder
2. Creatine
3. All In One Protein Powder
4. Eat like a bodybuilder:
It may be the most important part of bodybuilding.
Your body can’t take an enormous amount of calories loss if you can’t gain the proper amount to balance it.
But wouldn’t mean you can eat whatever you want or any amount you want.
You have to choose the right daily diet/meal plan to balance your workout.
It enough amount of protein, try to avoid consuming carbohydrates, and take proper vitamins to stay healthy.
5. Take enough rest:
Overdoing is an enemy to progression.
Always remember to take a rest after working out in the gymnasium.
You have to know your limit. Pushing yourself without any valid reason is just a waste.
Don’t workout if you have a sleep of fewer than 5 hours.
Recover your strength so that you don’t hurt yourself during exercises. Otherwise, instead of increasing your strength, you will make yourself unable to workout anymore.
Also don’t bench more than 5 times in a month.
6. Track your progression:
It is always nice to have a track record of your progression in any matter.
Have a friend or a tracker machine to track your weight bar progression.
Nowadays many mobile apps can track most of your bench pressing progression with ease.
Notice your progress and try to harden your exercises accordingly.
Conclusion
The discussion is coming to an end here. Hope you got all the necessary pieces of information you were seeking.
Try not to hurt yourself during this period, or else we will feel responsible if anything happens to you.
Just don’t push yourself beyond the limit, cause the human body always has a limit unless you are a Super Saiyaan like Goku( A character from Dragon Ball series).
We wish you good luck on your journey to build your strength and increase your bench pressing by 50 pounds.
Now go rock the gym, buddy.