uping my bench ....plz help

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Get Stronger

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srry to bother yall but i want to up my strength on bench and kind of quick but i cant figure out how plz help any advice would be appreciated.....footwork and agility tips would be nice to
 
Bench press is a movement that requires stength from the core chest and triceps. Try changing your grip and elbow position to where you can bench the highest weight. Im guessing this is for a competition with friends or something?

Working in a very low rep range like 1 - 3 is bound to bring your bench up especially if you are new to training. Although some wouldnt recomend it you will get huge neuromuscular adaptation fast.
 
thank u

hey ill try that....... so core would help me with it???? oh and ya its jus for bragging rights and football got any good agility tips
 
Diet is also very important, You won't get much stronger with a crappy diet.
You need to eat slightly more than your body needs, i.e eat to gain weight, and follow a proper diet.
 
you also should work your entire body, and at least your upper back. a weak upper back can't help to support your bench.
 
I had a similar problem only like 2 months ago, i was moaning because my bench wasnt increasing. I stuck to a reasonable diet, and i kept doing my routine as usual (working all muscles).

I started doing things like skull crushers, and iv noticed my bench has started to improve. I think the main thing was i was impatient, gotta give it time! Keep doing OH pressing etc etc

Also when benching bring the bar down to the bottom of your chest, not your nipples. I started doing this a while ago and there is less distance to press, making it easier :)
 
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