bench strength

[brickshitpowerhouse]

i have been lifting for a year and half.
i have always felt my bench press is crap, can any one tell me how to improve it???
i dont really want to alter my training that much because i am getting good results in mass and strength in other body parts.

 

[Hannibal]

If you aren't willing to alter your training then your results will not change. The simplest answer to this age old question is "gain weight and train your triceps."

 

[Zombie Eater]

If you're stuck, move your grip around ( probably in), change the exercises you do, or change up the reps. Variety is the key, and do not underestimate the importance of your triceps.

 

[w8liftinglady]

What helped me was to get away from flat bench pressing with barbell for a while,and focus more on bringing my triceps,delts and lats up in strength.Did a lot of dumbell work,and hand position variations,as well as negatives and rep speed exercises.

 

[bigmag]

I agree in part with zombie eater and lifting ladie. You need to change your routine up a little. If you can't do that, you definatley need to change the order of exercizes. Make sure you use slow controlled movements, this requires every fiber in your chest to contract. Also, use movements like peck-deck flies and dumb-bell flies for size. when you perform dumb-bell flies make sure you don't extend your elbows, this makes your pecs and tri's work the whole time rather then letting them relax.

 

[Exodus]

go with dumbells but use a slight varation on technique

start the movement as a normal press by bringing your arms down as you would with the barbell..... but then you let them drift a little of course , kinda like you were gonna drop them to your sides......so at the bottom it looks like your doing flys....... the bring the dumbells back the the normal position and then press them up........ it hurts incrediblly........ if your having problem mastering the technique..........think of it as doing flys with about twice the weight you should be using.

also i did weighted dips doing 3 sets of 3 once and my bench shot up 35 lbs in 2 months......

and dont for get,......... throw some declines in at the end of your routine....... the angle takes most of the pressure off of your triceps and delts and puts it on the pecs...... so they will grow wildly

happy benching

 

[brianmincher]

Look up Dave Tate's article on Testosterone's website about how to bench 600 lbs easy. The gist of it is, that you need to bench twice a week, once for speed, and once for absolute strength. Change the absolute strength exercise every two weeks, for example, floor press two weeks, then decline two weeks, then incline two weeks, then board press two weeks, and so on, maxing out for a single every week. Read Dave's article. If you have any questions about my program e-mail me. I gained over 100 lbs in my bench since starting the Westside program 6 months ago, no bullshit. [email protected]

 

[The mann]

if you are wiling to change how can you expect to increase it?what type of program do you do know?

 

[Zeus79]

Bench Strength

ok, go to http://musclemedia.com/training/bench and you will see a good work out to increase your bench. I went from 285 to 305 in 5 weeks.

 

[1-dawg]

Come on now -- that muscle media workout is pure trash. It really sucks. THis is not a flame so do not take it that way but 285 to 305 is not really a big deal. At your level you are going to make gains by accident. I think it would be more beneficial to use a system that has taken guys from 400 to over 700lbs. I know of zero powerlifters that use a muscle medie workout. On the other hand the westside stuff has taken a guy from doing in the low 400's to over 500 in a year(me). My bench is still not very good compared to the big boys but it is moving up consistently. I use the same plan as KP, George Halbert etc etc. THis system works, is proven at every meet again and again.