how can I make my bench press go up?

[Castro_bigdog]

Ive been training for a long time and my bench has went up a lot but Im kind of stuck at the 405 mark. On my chest day I train chest and tries. For my chest workout I do 3 sets flat bench, 3 sets dumbell incline and 3 sets decline cables. My flat bench workout is heaver then the rest of my workout, the rest is more of a high rep after the flat. The most Ive ever got up has been 430ibs. I want to try to work for the 500 mark, if anyone has any good chest training workout to help me with bringing my bench up even more please post up... Thanks a ton

 

[Developer]

From what i know, close grip bench press works, along with working your triceps as they play an important part of increasing bench.

Also training the lats will help, possibly doing barbell rows.

Thats my input, no idea if it helps or not but hopfully it might

 

[Steviemh]

Try switching up your flat bench and your incline bench....On one week do barbell flat bench with dumbell inclines and the next week for dumbell flat and barbell incline...Keep the muscles guessing!!!

 

[Castro_bigdog]

thanks, Im starting to do a lot more close grip bench, I think it mite be helping me too... I like to do close grip incline, I love the pump you get in the upper half of your chest

 

[PWR]

I am kinda where you are, not sure on max but I can rep 350x6 and 365x4. But I always get stuck around this weight. My routines does flat bench incline dumbells and pec deck.
Here is the routine I think I am gonna switch to, I have a fairly decent powerlifting experience but want my bench, deads and squats to hit that next level.
Powerlifting Westside Style | Wannabebig

 

[Castro_bigdog]

thanks bro, there was a lot of good info on that site....

 

[bran88]

Try switching up your flat bench and your incline bench....On one week do barbell flat bench with dumbell inclines and the next week for dumbell flat and barbell incline...Keep the muscles guessing!!!

Definitely will second that. Confusion on muscle groups is a key element to progression.

 

[mattu3743]

try pre pre-exhausting your chest a little before you do your heavy bench. or switch you bi's and tri and pre-exhaust you bi's then try and do heavy bench. yeh doing wide or close grip works but you're trying to get your max up in order to do that you to to recruit more muscle fibers in your chest your arms hope this works for ya

 

[SaiBoT]

Try this:

1. For strength work: If there is a particular lift that you'd like to drive up quickly, you can train it as often as 3 days per week at the beginning of the weights portion of each workout.

For example, if you wanted to focus on bench press here's how a concentrated phase might look:

Mon: Bench press - 4 sets of 3 at 85%

Wed: Bench press - 5 sets of 2 at 90-95%

Fri: Bench press - 5 sts of 2 at 80% (light)

You'd do this at the beginning of each weight training workout and basically keep the rest of the workouts the same with the exception of a slightly reduced volume of pressing movements. After 4-6 weeks on this phase, you'd eliminate the extra pressing and that would provide an automatic intensification phase.

Hered's the details http://www.elitefitness.com/forum/w...mate-training-split-650464-2.html#post8821981

These programs here are also great http://www.elitefitness.com/forum/weight-training-weight-lifting/powerlifting-best-651284.html

 

[Castro_bigdog]

WOW!!!!! thanks guys

 

[mattu3743]

no prob

 

[bentoverrow]

how much sleep and how much food are you getting?
do you take a day off before you do chest?
when do you do legs?

 

[Castro_bigdog]

this is going to sound crazy but I dont do legs very often at all... as for workouts I leave 48 hours of rest between every workout.... I always have... I know I need to do squats but that is one workout that I always lacked on.....

how much sleep and how much food are you getting?
do you take a day off before you do chest?
when do you do legs?

 

[bentoverrow]

this is going to sound crazy but I dont do legs very often at all... as for workouts I leave 48 hours of rest between every workout.... I always have... I know I need to do squats but that is one workout that I always lacked on.....

do legs 48 hours before chest, rest day before chest.

get plenty of sleep night before chest

eat plenty of food day before, day of and day after chest.

only go to failure on your last set of each exercize for chest...

 

[Castro_bigdog]

I will do that.... I always feel stronger on High Cal. days like when I carb up.... Im going to cal. up on Sunday before Monday because Monday is Chest day so I can see if I do well.... That makes alot of sense.... thanks for that info