How to get big biceps - https://www.youtube.com/watch?v=Oh15l3t9lAg
How to get big triceps - https://www.youtube.com/watch?v=z1KTZOeSdYs

There are a number of ways to increase your bench press strength, including the following:

Focus on progressive overload: To get stronger, you need to consistently challenge your muscles by gradually increasing the weight you use.

Train with a variety of rep ranges: Mixing up the number of reps you do in each set can help you target different muscle fibers and make progress on different aspects of your strength. For example, you might do sets of 3 reps with a heavy weight to focus on building maximal strength, and sets of 12 reps with a lighter weight to focus on muscular endurance.

Use proper form: To lift the most weight possible, you need to be able to engage the right muscle groups and maintain proper form. Make sure you're using a full range of motion and keeping your back flat on the bench.

Increase your training frequency: Increasing the number of times you train your chest each week will help you make faster progress.

Add accessory exercises: Incorporating accessory exercises such as rows, pull-ups, and flys in your workout routine will help increase muscle mass and thus help in increasing the power on bench press.

Improve your tricep strength: Triceps make up a large portion of the muscle mass used in the bench press, so improving your tricep strength can help you press more weight. Exercises such as close-grip bench press, skull crushers, and diamond push-ups will help you target your triceps directly.

Rest and recovery: Allow for rest and recovery, getting adequate sleep, and eating a balanced diet are key to helping the muscles repair and grow, so make sure you're allowing enough time for rest and recovery between workouts.

Remember, consistency is key. Be patient, and give your body time to adapt to the new stressors you're placing on it. And also check with a trainer or physician before starting any workout routine.

Here are some of the best exercises for building a strong and well-defined chest:

Barbell bench press: This exercise is a classic compound movement that targets your chest, shoulders, and triceps. You can perform it on a flat bench, incline bench, or decline bench to target different areas of your chest.

Dumbbell bench press: This exercise is similar to the barbell bench press, but using dumbbells allows for a greater range of motion and can help correct muscle imbalances.

Dip: Dips are an excellent bodyweight exercise that targets your chest, triceps, and shoulders. You can do dips on parallel bars or on the edge of a bench.

Push-up: Push-ups are another great bodyweight exercise that targets your chest, triceps, and shoulders. You can do them with a regular, narrow, or wide grip to target different areas of your chest.

Cable Flye: A cable Flye is another great chest exercise, this exercise isolates the chest muscles and helps you to focus on the contraction of the chest muscle

Dumbbell Pullover: It's a great exercise for the chest and also helps in targeting the lats, triceps and the serratus anterior muscles.

Dumbbell pullover and press: This exercise combines a pullover and a press into one movement, working both your chest and your triceps.

Incline press: An incline press targets the upper portion of the chest and shoulders, helping you build a well-defined chest.

Decline press: A decline press targets the lower portion of the chest and the abs, helping you build a well-defined chest and a stronger core.

Remember, it's important to mix up your exercises and use a variety of rep ranges and weights to target different muscle fibers and make progress on different aspects of your strength. And also check with a trainer or physician before starting any workout routine.

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