Bench press routine improvements

[Hasdemi]

I'm looking to improve my bench press and I put together a little routine
I'm going to up my bench pressing from two times a week up to three times a week
Was thinking of going tue, friday and sunday.
I’m gonna do a more heavy workout on tuesday and sunday. 3x5 lifting, including flat bench, incline, decline and dips
Then on friday move to more 3x10 high repetitions and also do some pushups with 45 pounds on my back
do you think this could work for me? I'm a young guy I'm only 21 years old and I can't bench very much my Max right now is 135 lb

 

[the_alcatraz]

I'm looking to improve my bench press and I put together a little routine
I'm going to up my bench pressing from two times a week up to three times a week
Was thinking of going tue, friday and sunday.
I’m gonna do a more heavy workout on tuesday and sunday. 3x5 lifting, including flat bench, incline, decline and dips
Then on friday move to more 3x10 high repetitions and also do some pushups with 45 pounds on my back
do you think this could work for me? I'm a young guy I'm only 21 years old and I can't bench very much my Max right now is 135 lb

You should do a lot of negatives and push bench more.

 

[ceo]

bros you should do more close grip bench

 

[ROIDDERS]

do close grip and wide grip will make your bench go up

 

[Quadsweep]

doing a lot of dips helps benching

 

[Ulter]

more bench press and you get stronger

 

[StevenDarwinMD]

This thread/post was reviewed by our Medical Review board.

 

[e2]

i hurt my shoulder with benching too much

 

[2Thick]

bench press should be done with ton of warm up

 

[stevesmi]

twice a week max for bench press. even once a week if you go heavy

 

[SteveMobsterG]

2x a week is plenty. Do a supportive moves workout (triceps and rear delts for example)

 

[JasonPriest]

you need to balance things out instead of just doing bench press

 

[BodyMonster34]

bro hit the bench hot and heavy once a week

 

[25homes]

you need to do 12-15 sets on your chest half sets 10 reps or less half sets at 12-20 reps

 

[Topps_Baseball88]

doing a lot of dips helps benching

I do Dips a good amount and I agree with that statement it helps in many areas , Dips are also alot of fun.

 

[RoySimpson]

Always good to mix things up!

 

[ballin2504]

Consistency and a good diet will help tremendously

 

[Jimgo]

I'm looking to improve my bench press and I put together a little routine
I'm going to up my bench pressing from two times a week up to three times a week
Was thinking of going tue, friday and sunday.
I’m gonna do a more heavy workout on tuesday and sunday. 3x5 lifting, including flat bench, incline, decline and dips
Then on friday move to more 3x10 high repetitions and also do some pushups with 45 pounds on my back
do you think this could work for me? I'm a young guy I'm only 21 years old and I can't bench very much my Max right now is 135 lb

Skip decline, do 1-2 day of heavy bench and maybe weighted dips, incline if you feeling it. You gonna overtrain as hell if you go 3-4 days

 

[MasonicBodybuilder]

That seems like too much work on the chest man. You can easily set yourself up for injury. I would do 1-2 per week.

 

[Tiger Salman Khan]

twice a week is good..........

 

[Ol_Wolf]

Well a lot about your bench routine will depend on what you are lifting for. If you are lifting for 1 rep max (powerlifting) you will work out differently than you would for just a bigger chest (body Building). If you are benching 2X a week I think the best method is to hit both as that would maximize your size and strength.

Heavy day do some warm ups with just the bar for sets of ten. (This is an old powerlifting routine)
Slowly increase the weight till you are about 60% of 1 rep max doing sets of 6
Now the workout actually starts. Calculate all the following based off of current 1 rep max +5lbs

75% X 6 / 80% X 4 / 85% X 3 / 95% X 2 / 85% X 3 / 80% X 4 / 75% to failure
If you can complete this then according to the theory you should be able to add that 5 lbs to your 1 rep max. Next week add another 5 pounds to the number your using for calculations. If you fail repeat the same workout the following week. After 2 failures drop by 5 lbs.

On the second day of bench work on some close grip and some incline barbell and/or dumbbells. Personally I prefer to do my close grip on a decline bench as it is a little easier on the shoulders when racking and un-racking. During this day though you want to do 5 or more sets of 10-12 reps as your just trying to get as much blood flowing as possible.