bench focused program

[Tectime]

Right on the close grip bench working tris more. That's the reason after you get the bar up 4or 5 " it blasts skyward, triceps taking on load. Spread your grip out, do more dumbbell work, flies, presses allowing the weights to go deep to your sides, work on shoulders, like the young dude said shoulder injuries come on quick when you're really pushing bench routine, so stronger assist muscles will help get bench up, don't worry about weight as much as tech and form, but keep adding weight as you can handle it proper. I work chest one day a week only, but on that day I rip that shit apart, rest up and grow!

 

[JayDiesel]

great advice here I was gonna say perhaps your back is lagging and also suggest the 5 3 1 program.

Sent from my Nexus S 4G using EliteFitness

 

[Ifonly]

Check out dave tates bench techniques on you tube. This helped me immensely. (Thanks zed)

 

[Buildingup24]

great advice here I was gonna say perhaps your back is lagging and also suggest the 5 3 1 program.

Sent from my Nexus S 4G using EliteFitness

Yeah-- most ppl dont do enough pulling work- it's a good idea to do a few sets of pull-ups on your bench day- it won't interfere with your back recovery if you aren't going anywhere near failure. Or some inverted rows. Something like that

 

[JayDiesel]

yeah I started warming up counter muscle groups a few years ago after i read an article about it. I just do a few warm up sets of lat pulldowns before bench. its also how you pill your shoulder blades together when u lie on the bench

Sent from my Nexus S 4G using EliteFitness

 

[mbag012]

yeah thanks for all the advice guys. after reading what joeblow said a week ago; im paying special attention to my back muscles to really get the damn bar off the chest. there is just one problem and its quite a big one. my grip or my biceps are failing LONGGGGGGGGGG before my back fails. its like, i cant feel any training stimulus upon my upper back muscles when i perform rows or lat pulldowns because my biceps and grip just fails so quick compared to my upper back. its been like this for a couple of weeks now. this might be because ive been deadlifting and squatting heavy 3times a week compared to benching light twice a week(i didnt have anyone to spot me so i never got the balls to go heavy on the bench).

just to clarify, i am acutely aware of the risk of shoulder injury and i do everything possible to minimise the risk. i bench press powerlifting style with elbows tucked right in which seems to have relieved alot of the shoulder strain bench presses used to give me. the reason i close grip so often is because i heard somewhere that "a close grip bench press will always build a wide grip bench press but a wide grip will never a build a close grip". i think it was louie simmons who said that.

also, can someone please explain the leg drive to me? i keep hearing about it but ive never seen a satisfactory explanation anywhere.

 

[MattJS]

Pullups, dips and lying barbel tricep extension (like a skullcrusher but bringing the bar right back over the head) can be useful tools in developing a better bench... In a structured program like 531...

 

[ramnares]

Youtube Dave Tate six-week bench press cure and watch the vids. or just Google it and read what he says - he explains the importance of leg drive as well as the importance of your initial set-up prior to starting your bench.