Heavy negatives for bench?

[the.gladiator1987]

Sup guys, anybody ever do these?

Im on cycle and I just got up 365x1

Im wondering if I were to do some heavy negatives with 405 if it would get my bench up since im allowing my body to get used to the heavier weight?

You guys ever have any luck? Right now Im just doing a basic 5x5 for bench, when I did 365x1 I warmed up and then did singles till i got to 365 but usually ill build up to a last set of 5.

 

[SpyWizard]

when I get stuck... I switch to static training.. that's always gotten me past any plateau.... plus If done right, I don't need a spotter..

 

[Tblock1]

From what I've heard these are fantastic for your bench, but just like forced reps you cant overuse them or you will overtrain quickly

 

[shibs]

when I get stuck... I switch to static training.. that's always gotten me past any plateau.... plus If done right, I don't need a spotter..

how so with no spotter?

 

[Cory151]

Static holds as mentioned above is all you need. You dont need a spotter because all your doing is unracking the bar and hold until you begin to shake like a leaf. These are very good for building a strong CNS connection.

 

[the.gladiator1987]

Static holds as mentioned above is all you need. You dont need a spotter because all your doing is unracking the bar and hold until you begin to shake like a leaf. These are very good for building a strong CNS connection.

Ok so holding the bar at the top position for 5-10 seconds?

Is there any benefit to doing negatives vs. static holds?

 

[ghettostudmuffin]

Well the first thing you should do is dissect your bench. At what point are you weakest?

Treat is like the Westside philosophy. Figure out the issue and then fix it.

That could mean working on speed benching to blow it out of the hole better. Maybe rack partials or heavy close grip for lockout if the tri's are weak.

Make sure your lat's are up to snuff as well. I already know your lats are behind your pressing so you might also concentrate on this as well.

Just some ideas, but training with national level powerlifter's has got me thinking along the lines of bringing up weak points and perfecting technique so maybe this will help.

 

[bblazer]

One easy and cheap fix is to use chains or bands. Use the same weights you are doing now, but throw 25 lb of chain on each end, or even better a blue band on each end. 6 weeks from now, you'll notice some great gains.

B-

 

[ExtraMile]

Bblazer you looking jacked in your avi bro

 

[twenty47]

glad we have the same bench. i have just started doing negatives with 405 and static holds. dont know if it works yet.

 

[bblazer]

Bblazer you looking jacked in your avi bro

I was thinking that my frosted hair really brings out my quad definitions.

B-

 

[musketeer]

I'd be really careful with using more than your +ve max on bench press. Back when I was 18 my max was about 100kg and I read about negatives in Flex or some overly glossy bbing mag so I got my buddies to load up 120kg and give me a heavy assisted set of about 4 reps where I resist on the down and then they pull up on each rep. It over-stressed my pecs and injured my rotator cuff so I couldn't train right for months.

I'd recommend doing a negative set for reps with near your current max ie:
load a bar with 350lb
get a spotter on each end of the bar to give you a lift-off
resist the weight down and attempt to complete the rep on your own and then resist it down again
get them to then help you lift it, and repeat this for 3-5 reps.

add just 5lb a workout and try this cycle for a few weeks and then go back to normal sets.