Hey there.... Anyone out there who wants to bench a lot then this message is for you. I'm 5'4 136lbs and I bench 210..... I have a couple of tips to not only increase your bench but build a bigger chest. My first tip would be to always end with high weight15-25lbs below your max. For example: If you do your 12,10,8 reps or 12,10,10,8, after that finish with a bench that is 20lbs under your max. Your body will get use to the big weight and your mind will as well. I warmup with 185 and then do my 12,10,8 and then finish with 205... Ik 205 isn't 20lbs under my max but I do that because I'm experienced with it. Beginners should start with the 20 under max. Another tip would be NO ARCHING. If you arch when you bench I consider that as a fake bench. A true bench is when the whole back is on the bench. Arching put stress on your shoulders and lower back and I bet you if someone benches 225lbs while they arch, they can't bench 225lbs with there back fully on the bench. ARCHING ISNT A REAL BENCH

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