The dictionary defines collate as a verb meaning to arrange items in a predetermined sequence. In printing, collate refers to putting pages of a document or other information materials in their proper order. Collating can be done manually.
Increase the weight lifted 2.5 to 10 pounds each week to increase your bench press between 10 and 40 pounds in a month. Perform heavy bench press at least once a week but not more than twice weekly on nonconsecutive days.
Let's work on some mechanics. After practicing a few of these techniques you should be able to boost your bench press by a minimum of 25 pounds. 1  Widen Your Grip A Little Bit: The wider your grip, the less distance the bar has to travel.