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.

If you like this article, click here to share:

Knowing your one-rep max (1RM) in the major lifts is very useful information when making decisions not only when entering meets, but also when planning long-term training strategy. However, completing one-rep max lifts on a regular basis can be dangerous without a spotter, and lead to injuries over time as the muscle is forced to fail under such a heavy load. For this reason, it is useful to make conversions, using higher rep completion numbers with lighter weights, in order to calculate a 1RM for various exercises. Below you will find conversion multipliers for 6,7,8,9,10,11, and 12 rep sets. Simply multiply the weight you lift, times the multiplier provided, and you will receive a very close estimation to what your one-rep poundage max actually is. Attempt ten reps with the weight, and use the table below to convert the number of reps you complete, in order to calculate your one-rep max.

If you like this article, click here to share:

Negatives – This is the practice of going against the pull of gravity when you lower the load used in training. It is done through deliberately slowed and controlled motions.

If you like this article, click here to share: