I'm 15 and and i bench 200 but i want to bench atleast 250 anyone know a few home exercise that can help my bench i only have dumbbells
Hannah I usually just do push ups and curls but i find that not working anymore because ive been stuck at 200 for about 3 months now and i haven't quite working out
Try googling "bench press plateau" and read a few articles, lots of tips & ideas out there.
Every morning we work out at school on bench we usually do 5×10 at 75% and i always stay after school and do 4×3 at 85% and do 10×10 curls than do 3×10 on bench again at 50% than come home and do 100 pushups
Work on your lats and back as much as you focus on your bench try only working your chest no more than twice a week give other chest exercises a go incline/decline Dumbbell Press fly etc
Eat alot. You are at a growing stage in your body's life cycle. Also a good high calorie shake on top of meals. Add at least 1000 calories in shakes on top of your regular food. You will pack on weight fast. Add some stuff to your chest routine. Instead of all bench work get some peck flys and some cable chest workouts in there.
Do staggered sets. If you can do 10 reps every set you are not straining enough. Try 3sets of 12-10-8reps increasing weight by a few lbs than drop down and do a burnout set 1x15 reps. Muscle confusion.