How to increase bench press max fast? Is it possible? Yes it is! This is because most people do not know some essential and critical principles of bench pressing and this prevents them from truly harnessing their own potential.

But why do we want to increase bench press max fast? This is because your personal record is a rather good indicator of your overall strength, and is one commonly asked by other gym goers. It is a big compound exercise which if you are able to knock out crazy weights and reps, people are going to be very impressed with you.

I am an ectomorph, and once could only bench a weightless bar. Now, I can bench 265lbs thanks to my ectomorph workout! Before we get too carried away, let me elaborate more on the principles to increase bench press max fast.

1. Develop grip strength

This is the most important principle that many people ignore. If you don’t train your grip strength, you will hit a plateau someday, as your wrists would not be able to sustain the weight. Don’t limit yourself due to inadequate grip strength. One tip for you here is to grip weights tightly when doing the various exercises as this will recruit more muscle fibers.

2. Correct posture

Without correct posture, you will always be at a higher risk of sustaining injury and will not be able to harness your full potential. Basically, press the bar in a straight line, and don’t let it bounce. Keep a natural arc in your back by contracting your abs and squeezing your glutes. Never keep your back straight as it will only cause more stress to your delts! Try to bench below your lower chest, especially if you have shoulder problems or rotator cuff discomfort. Not to forget, use your feet as a solid base. Keep them firmly rooted to the ground.

3. 100%, 75%, 50%, 25% tip

My bench press used to hit plateaus that seemed impossible to break, but that’s not the case when I learned this tip! Basically, the percentage levels refer to how low you bring the barbell down. 100% means you bring it fully down, then 75% and so on. Do so till failure.

4. Overload with a training partner

Another great tip to break your plateau and to increase bench press max fast. As you should know, muscles only grow when they are progressively overloaded – in other words when they are unaccustomed to a certain level of stress which forces them to adapt and become bigger/stronger. Sometimes, all it requires is a training partner to spot/assist you in lifting heavier weights that you would not dare to lift by yourself. Everytime I hit a plateau, I get my partner to help.

5. Train your supporting muscles

To increase bench press max fast, your supporting muscles must be strong. These include your triceps, back and shoulders. A stronger back will help to protect your shoulders and keep you stable while you do heavy bench presses.

6. Breathing

Exhale as you breathe out if you do not do so. I know many people hold their breathing while doing bench presses and this will really affect your form and strength.

7. Reduce cardio

If you really want to increase bench press max fast, then you have to reduce your cardio activities now, or at least until you reach a level that you are happy with.

8. Gain weight

If you really want to increase bench press max fast, my best advice for you is to increase your weight now. No matter how strong you are, if you aren’t big, you can’t lift as heavy as you desire.

Take note of these 7 principles, and you can definitely increase bench press max fast.

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