How To Increase Your Bench Press | 3 Steps to 3 Plates

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In this informative video, I'll share three powerful tips to help you increase your bench press and build strength effectively. Whether you're a beginner or an experienced lifter, these tips can be applied to any exercise and muscle group to achieve remarkable results.

Tip #1: Reverse Pyramid Rep Scheme
Learn how to optimize your training by implementing a reverse pyramid style rep scheme. By starting with your heaviest set when you are fresh and full of energy (after warming up), you can push yourself to new limits. Then, gradually decrease the weight and increase the reps for subsequent sets. Progress week by week to continually challenge your muscles and promote strength gains.

Tip #2: Get a Spotter and Focus on the Eccentric Phase
Discover the importance of having a spotter during your bench press sessions. A spotter not only ensures your safety but also allows you to experiment with heavier weights. Learn how to utilize the eccentric (lowering) phase of the motion with their assistance, helping you familiarize yourself with heavier loads and build confidence before attempting them independently.

Tip #3: Switch Up Your Exercises
Sometimes, the key to overcoming a plateau lies in changing your routine. I'll explain how temporarily swapping out the bench press for an alternative exercise, such as the flat dumbbell bench, can provide your body with a refreshing challenge. This variation allows your muscles to adapt to new stimuli and prevents stagnation. After a few weeks, return to the bench press and witness your newfound strength as you crush your previous plateau.

Join me as I delve into these three invaluable tips that have personally helped me increase my bench press strength tremendously. Remember, these principles can be applied to any exercise or muscle group, making this video a must-watch for anyone seeking to build strength and achieve remarkable results in their fitness journey.

Don't forget to like, subscribe, and hit the notification bell to stay updated with more valuable content. Let's take our bench press game to the next level together!
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0:00 - Intro
1:29 - First Tip: Reverse Pyramid
3:17 - Second Tip: The Eccentric
5:23 - Third Tip: Switch It Up
7:15 - Final Words
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#selfimprovement #benchpress #gymmotivation