Bench press enhancement: the whole process of becoming a macho!

Bench press enhancement plan. If you want to increase the weight of your bench press in the short term, you need to book a plan for yourself.

　　The plan is 3 months in total. The training plan is always carried out every five days.

　　The first month: It is done once every five days, 6 times in total.

　　1. Sitting dumbbell press: 4 groups, 6-8 repetitions in each group, rest for 90 seconds after each group

　　2. Subscapular muscle pull-ups are 4 groups, 6-8 repetitions in each group, rest for 90 seconds (wide grip distance, pull upwards , until the upper chest is attached to the pole)

　　　　3. Flat bird, 3 groups, 8-10 times per group, rest for 75 seconds per group.

　　　4. Single-arm dumbbell rowing, 3 groups, 8-10 times per group, rest for 75 seconds per group

　　　5. Concentrated curl, 3 groups, 10-12 times per group, rest for 60 seconds per group

　　　6. The Prone Trap Raise, 3 groups, 10-12 times per group, rest for 60 seconds per group

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