How To Increase Bench Press

Hi. My name is Ricardo Macedo, and I'm here today to give some good tips and show you how to do some exercise. We are in my gym in Kensington, London, W8, so you can find us on our website, www.

r-fitness.co.uk.

So, come with me and we're going to show you some tips. Here we go. How to increase your bench press? That's simple.

However, if your bench press exercise is inclined, flat, or declined, you always have to take it easy, one step at a time. If your aim is twelve reps, and you manage to do it with normal weight, so you can increase a little bit, one step at a time, maybe two kilos, maybe a kilo, maybe five if you're strong enough. Once you do that, make sure you have someone to spot you.

Use the correct technique, and then try to aim for the same amount of reps, whatever they may be. Let's go for a quick exercise, quick showing. Make sure your shoulder blades are nice and tight, make your solid grab.

Take a deep breath, four, all the way down, touch the chest, up again, touch your chest, and up, and always have someone to spot you. So, let's say you get struggling halfway, and I'm struggling - someone to help you to put the weight back. Important things to do - the way you grip.

You can grip over, and put your thumb over, but make sure your wrist is under the bar because if you do that, you put a lot of strain on your wrist, and you don't want to do that. Make sure your arm is ninety degrees when you grab the bar, all the way down, all the way forward, all the way down, all the way forward. So, follow those simple steps, I'm sure you're going to be able to increase gradually.

Even if you don't reach twelve reps, if you do ten, put a little bit of more weight, keep doing, and you're going to be able to do twelve. Add when you reach your target, time to increase again. See you next time. .