hi all right know i am benching460 i like to get 500 bye the end of this year what do i need to do to get 500 thanks
If you learn better grammar and give specifics to the general populous, you might receive an intelligent response.
At every workout, put one more pound on the bar. That's it; one measly little pound. By the end of the year, you should be well over 500 no matter how hard it is to get the last few pounds -- provided you work out more than once a week.
Maybe Dave Tate's article "Big Bad Bench" right here on this site will help you.
Or his "Bench 600 Pounds" article.