What are some tips for improving my 225-pound bench press reps ability?
439115
start out at 200 do all the reps you can do.  every week move up.  sooner or later 225 will be going 20-30 times
904010
Well, it's going to vary greatly from team to team, especially from small schools to larger ones.\nBut if you're at a larger school, I'd say a LB could go about 180-190.\n\nAnd if you can bench about 225 or more, you should be able to get the job done. \nDon't be a bench-monkey and neglect your legs, though. Squats and the hip sled are what really build explosiveness.\nAnd make sure you're working your shoulders and back so you don't bench too much and pull your shoulders out of joint (it happens).
436309
Stick to the basics. If you're young, under 21, eat, eat, eat! Allot of protein and allot of carbs (no sugar carbs). Then put the calories to work with very basic movements like bench press, military press, bent over rows, squats. Use low reps (6-10), heavy weight, and train only one or two body parts per day. Be consistent.
192643
Higher reps at a lower weight will tone the muscle mass that you already have.  Lower reps with much higher weight will add bulk.\n\nIf you are happy with your upper body, definitely go with a weight that you can throw around at 10-14 reps per set, upping the weight around 10% every week to two weeks.\n\nLegs, 6-8 reps per set at high weight.  You should shoot for a good 10-15% advance every two weeks, depending on how much you lift.\n\nIf you are working in a good cardio 3 or 4 times a week, you want at least 2000-2500 calories each day.  Your muscles need those calories or you will slow down your bulk/toning and hit your "wall" much sooner.
590015
here is a picture of the bench, it may help\nhttp://www.cocoonzone.com/fitness/zoom/xr5_weight_bench.htm
85791
Eat meat.  Youll need the protien to build muscle.  And work out your arms chest and back 2-3 times a week.  Do high wieght / low reps (Don't do too much or you will hurt yourself) .  This will build your muslce faster.  Low weight high reps will just tone you.  It is probably best you start on machines as well because they help you keep correct form and give you more control as far as the amount of resistance.  Try doing pushups with weights on your back(start low), and look into buying a small dumbbell set.
190266
do dumbbell flys and bench, incline bench with just your right side.  lay your bench next to something sturdy to hold onto with your left hand to support yourself
211521
Try 5 sets of 8 reps to failure at like 90% of you 1 rep max. Or try doing 10 sets of 8 at 70% of your 1 rep max. Unless you are on steroids, you will be limping.
925524
Try reverse grip bench press (underhand).  Use a narrow (shoulder width) grip.  Lower the bar down to the base of your chest and press back up to the starting position.  It's a very effective tricept exercise.  Note: use a lighter weight when performing this excersice.\n\nNot a Bar or a Bell:\n\nThe best way to get your tris to pop is the weighted dip - use a belt that allows you to attach weight (either a bell or a plate) and use a narrower grip on the dip (the wider your grip the more focus will be targeted on your chest).
456897
Pushup are good.  Also tricep dips.  Get some dumbells for bicep curls, tricep overhead raises, and such.  Do your upper body workout every other day for best results.
997295
Mon: \n\nBench press: 1 x 6-8 \nPull over: 1 x 6-8 \nIncline DB flies: 1 x 7-9 \nPreacher curl: 1 x 7-9 \nSupinated DB curl: 1 x 7-9 \n\n\nWed: \n\nSquats: 1 x 8-10 \nSLDL's (Stiff Legged Deadlifts): 1 x 10-12 \nCalf raises: 1 x 10-12 \nMilitary press: 1 x 8-10 \nBent over DB raise: 1 x 8-10 \nShrugs: 1 x 10-12 \n\n\nFri: \n\nChins: 1 x 7-9 \nT-Bar rows: 1 x 7-9 \nDead Lifts: 1 x 4-6 \nOver Head triceps extension: 1 x 6-8 \nTriceps Press: 1 x 6-8 \nCrunches: 1 x 18-20 \n\n\nI used the one below when I worked construction during one summer, and gained back the 10 pounds I lost using volume training: \n\nMon: \n\nWeighted dips: 1 x 6-8 \nIncline Flies: 1 x 6-8 \nChin ups: 1 x 8-10 \nT-bar rows: 1 x 8-10 \nMilitary press: 1 x 6-8 \nBent over lateral raises: 1 x 8-10 \nDead lifts: 1 x 4-6 \n\n\nThursday: \n\nSquats: 1 x 8-12 \nSLDL's: 1 x 10-12 \nCalf raises: 1 x 10-12 \nSupinated DB curls: 1 x 8-10 \nLying triceps extension: 1 x 6-8 \nTriceps Press: 1 x 6-8 \nCrunches: 1 x 18-20 \n\n\nMake sure that you warm up properly before beginning the first exercise. A light 4-5 minute jog followed by a few light sets to warm up the muscles you will be using and stretching is all that is really needed. There's no reason to do countless amounts of warm up sets in the gym before each exercise.
871580
i have a benchpress workout that can be used for other muscle groups, but when i first learned about it in highschool, my bench max went up 5 - 7 pounds a week for 10 months straight.  it involves 5 minutes on the bench, in which you do 7 sets.  you do this workout 6 days a week, with the seventh day being your rest day.  it's intense, but it's worth it.  email me if you wanna know more about it.  phtokhos@yahoo.com
855242
It depends on the individual. \n\nYour tall, which may put you at a disadvantage for heavy bench, but you're young still. If you take it slowly and try to obtain gains in size and strength in small increments you should do very well.\n\nSome people are naturally stronger than others. You need to eat right and set attainable goals. Work out for you and don't worry about others.\n\nTry for 185 on bench, then go for 200, 225, etc. Don't try too much too fast or you will destroy your joints, elbows shoulders, etc. \n\nIf you want to bench really heavy weight, you need to work out that way. Heavy weight, low reps, lots of rest between sets.\n\nGood Luck
428432
Doing lots of push-ups is impressive but it won't make you ripped.  It will help with endurance but you need to combine it with lifting weights or resistance training.  Arm curls, bench press, etc.  If you don't have access to the bench press get dumbbells and do a dumbbell press.  You can sit in a chair or anywhere to lift free weights.  They're not too expensive until you start getting up to the heavy ones which might take awhile since you're 110 pounds.  (No offense intended.)
239567
bench press 3x10 reps don't lift too much as this will do you no good go and do something maybe leg extension in between upper body workout
615911
You need to switch your routine every six weeks, otherwise you will hit a plateau.  \n\nYou obviously have been working out a while, not many can bench that much weight.  I am not sure what your goals are, but it looks like you are trying to increase your upper body strength more than your lower body.   You are really seeming to overdo yourself.  \n\nI think warming up is a good start, but then hit the heavier weights, it will bulk you up more.  \nMore weights/less reps = big muscles\nLess weights/more reps = toned muscles\n\nSlow down, though!  Don't over exert your body!
277414
Its all about pushups. When ever you have a couple spare minutes just drop and do some pushups. Along with some benchpressing once a week , you'll get ripped pretty quick.