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bench press again
- Thread starter Manu
- Start date
people react differently in bench pressing. some like it...others don't for many reasons due to rotator cuff problems, pec tears, etc. however, i'm a firm believer in benching with a barbell to increase overall size and strength in the chest area. dumbbells are great...as a polishing exercise, but if you want mass and strength stick to the basics.
there are many factors that affect your bench numbers...one being your genetics. some people can bench the world whereas others have to live with benching one quarter of it. no need to be ashamed about it...that's just the way it is. another factor is your eating, sleeping, etc. believe it or not, this affects your bench and whole ouput in any workout. third, you need to review your training program. not overtraining is a key element in ANY gain rather it be in strength or size. technique is of absolute importance in benching and not just from a safety point of view. bodybuilders have different styles from powerlifters, and you need to determine which one suits you the best.
if i can give you one piece of advice, work your rotator cuffs. get them stronger so that you can handle more weight. many times your chest muscles can handle the weight but your shoulders can't thus resulting in injury.
so, to answer your question as to what exercises you should do to increase your bench: i'm sure you're doing all of them now. no secrets in big benching as far as specific exercises go. just watch your shoulders and rotator cuffs as you move up in weight. big bench= time + patience
Be smart....Listen to your body, it's your only reliable source.
there are many factors that affect your bench numbers...one being your genetics. some people can bench the world whereas others have to live with benching one quarter of it. no need to be ashamed about it...that's just the way it is. another factor is your eating, sleeping, etc. believe it or not, this affects your bench and whole ouput in any workout. third, you need to review your training program. not overtraining is a key element in ANY gain rather it be in strength or size. technique is of absolute importance in benching and not just from a safety point of view. bodybuilders have different styles from powerlifters, and you need to determine which one suits you the best.
if i can give you one piece of advice, work your rotator cuffs. get them stronger so that you can handle more weight. many times your chest muscles can handle the weight but your shoulders can't thus resulting in injury.
so, to answer your question as to what exercises you should do to increase your bench: i'm sure you're doing all of them now. no secrets in big benching as far as specific exercises go. just watch your shoulders and rotator cuffs as you move up in weight. big bench= time + patience
Be smart....Listen to your body, it's your only reliable source.
not sure of a site that will help you in demonstrating good rotator cuff exercises. explaining them is a little more difficult without pictures. my advice to you is to go to the library and look up sport injuries and rehabilitation. this will surely describe in full detail (with pictures) what i'm talking about or merely ask a "seasoned" veteran about the exercises. i'm positive he'll know what to show you.....he's probably been there.
as far as training goes, i wouldn't suggest to do rotator cuff work on the same day as your chest workout. think about it for a minute: why work them before benching and fatigue them thus making them weaker. if you ask then what about afterward your workout, then why do that when they are already pre-fatigued from your benching? try to do them on another day. thing is, it doesn't take much to strengthen them. i have never seen anyone doing rotator cuff exercises with 100's.
you'll see much improvement in your benching because you'll be in the game longer and healthier!
as far as training goes, i wouldn't suggest to do rotator cuff work on the same day as your chest workout. think about it for a minute: why work them before benching and fatigue them thus making them weaker. if you ask then what about afterward your workout, then why do that when they are already pre-fatigued from your benching? try to do them on another day. thing is, it doesn't take much to strengthen them. i have never seen anyone doing rotator cuff exercises with 100's.
you'll see much improvement in your benching because you'll be in the game longer and healthier!
benchmonster
New member
Go over to the powerlifting board. The best benchers are hanging out over there. In general, though, to increase your bench, increase the speed at which you move the bar, increase your tricep, lat and upper back strength, and take care of your rotators.
On a technique note. If you are benching with your pecs, you will never bench 500, and you are going to severely limit your progress. Pec benchers are using incorrect technique. You should be benching with your triceps.
Go to elitefts.com and read Dave Tate's article on how to bench 600 easy. That would be a very good starting point. I personally have put 150 lbs on my bench in the last 10 months by using the westside training program. That is not a typo. It is possible, and no I did not gain 50 lbs of bodywieght during that same time period. I am about 10 lbs heavier than I was 10 months ago.
Read the articles on elitefts.com, then come over to the powerlifting page and ask some questions, if you are serious about a big bench. If you just want a bigger chest and pecs, then I am afraid I cannot help you.
B.
On a technique note. If you are benching with your pecs, you will never bench 500, and you are going to severely limit your progress. Pec benchers are using incorrect technique. You should be benching with your triceps.
Go to elitefts.com and read Dave Tate's article on how to bench 600 easy. That would be a very good starting point. I personally have put 150 lbs on my bench in the last 10 months by using the westside training program. That is not a typo. It is possible, and no I did not gain 50 lbs of bodywieght during that same time period. I am about 10 lbs heavier than I was 10 months ago.
Read the articles on elitefts.com, then come over to the powerlifting page and ask some questions, if you are serious about a big bench. If you just want a bigger chest and pecs, then I am afraid I cannot help you.
B.
Board Presses
Tate Presses
Close Grips
Speed Work
Lying dbell tric extensions
Rotator cuff work
hmmmm...what else..
B True
Tate Presses
Close Grips
Speed Work
Lying dbell tric extensions
Rotator cuff work
hmmmm...what else..
B True
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