1. Work your triceps stronger!
If you want to improve your bench press, then you must works hard on the triceps. Train it strong 3 days either after or before training bench press.
2. Big sets of close grip bench press.
For effectiveness in order to build a strong triceps you need to include this exercise in your cycle.
3. Do not over train!
If your chest still hurt (because of the last workout), do not train! Overtraining will do more harm than good. 1-2 times per week is enough for your bench press.
4. Shock muscles, vary your workout program!
Your muscles tend to adjust to the same training program. So, change the program every two months, to shock your muscles in favor of increasing and improving bench press.
5. Eat more!
Everybody knows about it “Eat big to get big!” Well it is true. For improving bench press you need a meal rich in protein and carbohydrates, especially after bench press workout and before bed.
