What can I do to increase my one rep bench press?

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In order to train specifically for maximum strength, your training program should consist of 4 to 6 sets consisting of 1 to 5 repetitions as fast as can be controlled (resting 3 to 5 minutes in between sets). This type of training has been shown to increase muscle building hormones (testosterone, growth hormone) and requires the muscles to contract as forcefully as possible, all of which increases strength. It is important to remember that there are other factors that will improve your results. The first influential factor is your flexibility. Muscles can produce the greatest amount of force when they are at an optimal length. Muscles that are too tight (or even too long) can't generate as much force as muscles that are at their optimal lengths. With that being said, optimal range of motion at the shoulder joint and in the associated muscles will help you perform better on your bench press. Additionally, when aiming to increase maximal strength, it is best to first begin in a stabilization training program in order to develop postural stability and endurance. This type of program is lower in intensity and therefore utilizes more repetitions (12-20) and is good for strengthening your stabilizer muscles of the shoulder, such as your rotator cuff. A stabilization program typically lasts four weeks. After progressing through stabilization training, you can then gradually increase the amount of weight you use.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.