In this short article youll discover one little under-rated technique that I used to increase my bench press by 45 pounds in only 9 weeks!

But first, let me warn you

Never, and I mean never believe the following full of crap statement: Increase Your Bench Press by 50 Pounds In 30 days!

Anyone who tells you that you can naturally increase your bench press by X pounds in X amount of days is flat out lying to you.

Rule of thumb: If it sounds too good to be true it probably is!

OK. Moving on.

Is there really a secret bench press workout that will add unrealistic pounds to your bench press overnight?

The answer is NO.

However, there are a lot of effective techniques that you can use to increase your bench press in a short amount of time (and by short I mean weeks/months - NOT days).

*Sidenote

You must realize that not all bodies are created equal, thus, lot of your progress will depend on a very important factor called "genetics!" If you are genetically programmed to be strong, then you are going to see amazing results fast.

Sadly the opposite also holds true: If your genes are simply not meant for power, chances are you are going to struggle. One thing is certain though anyone (even YOU) can get a jaw-dropping bench press... It all comes down to this: How bad do you want it?

*Sidenote

Increase Your Bench Press Technique:

Bench Press 2-3 Times Per Week.

I once knew this guy who only worked out his chest once per week (he read in a magazine it was good for recovery purposes). Heres the problem though: His bench press truly sucked!

I - on the other hand - was benching pressing two times per week (Mondays/Thursdays) and was consistently adding pounds to the bar. I was very happy!

Think about it for a second: My friend was only getting 1 bench press workout per week, thats 8 workouts in 8 weeks. And me well 2 workouts per week x 8 weeks = 16 bench press workouts.

Of course my bench press was improving.

But wait till you hear what happened when I stepped it up a notch!

I went from bench pressing twice per week to three times per week.

Monday: Heavy weight
Wednesday: Medium weight
Friday: Light weight

I was adding 5 pounds to my bench press per week (no steroids & with bad genes). After all was said & done I had added 45 pounds to my bench press in a 9 week period. Eventually my body got used to the 3 times per week torture and stopped responding, but hey, 45 pounds was a great achievement.

So if you are bench pressing only once per week I urge you to STOP! Go ahead, try bench pressing twice per week for 8-12 weeks and see what that does to your bench.

If you already bench press twice per week then step it up to three times.

3 rules to follow:

Never bench press more than 3 times per week. (you're risking over-training)

Never use heavy weight more than once per week. (eg. Go heavy on Monday and use light weight on Wednesday and Friday.

Always have a spotter, specially on the day you go heavy.