Best way to get a higher Bench Max?

[juicy fruit]

Been strugglin lately to get to 225 as hard as I can, I warmup with 135x10, go on to 185x8, then 205x4, then 135 till failure. Then I head over to the incline. My question is whats the best way to get to my 225x3-4 goal as fast as possible? I am on a bulking diet, taking in over 5000cals a day, and you saw my bench routine.....so give me some pointers.

 

[Lee]

dips are excellent tricep builders, and tricep curls. then start doing 5x5 with about 175

 

[rjl296]

WSB

 

[Debaser]

I know I might sound crazy, but...

How about adding 2 lbs to the bar each week? Eventually you'll hit that weight! Keep it simple.

 

[b fold the truth]

I know I might sound crazy, but...

How about adding 2 lbs to the bar each week? Eventually you'll hit that weight! Keep it simple.

You assume that by doing the bench press alone...that you will get stronger at the bench press?

I have found that to be quite the contrary.

B True

 

[Lee]

exactly B fold, i have found that dips improve my press consistancy and power, and tricep curls improve the amoun of weight i can do

 

[Debaser]

Well I'm saying he should be on a balanced routine, but...

most of you guys always say things like "what's your weak point, triceps, lats, etc?"

If he's only benching around 200 he doesn't have to worry about "weak points" because he can just add weight to that bar every week (including his other lifts) his muscles will supercompensate each week to allow for the small weight increase.

 

[b fold the truth]

Well I'm saying he should be on a balanced routine, but...

most of you guys always say things like "what's your weak point, triceps, lats, etc?"

If he's only benching around 200 he doesn't have to worry about "weak points" because he can just add weight to that bar every week (including his other lifts) his muscles will supercompensate each week to allow for the small weight increase.

One should ALWAYS focus on their weaknesses!!!!

Adding weight to the bar for someone who is benching in the 135-300 pound range...usually ends up with a shoulder/rotator cuff problem...because they didn't focus on their WEAK POINTS.

B True

 

[Debaser]

That and most people use shitty form...

Don't forget a flat bench press DOES WORK your shoulders and triceps. I know some VERY competent lifters that do not do any direct triceps work, and ONLY overhead press for shoulders, and bench over 400 NATURALLY. Because they concentrated on adding small amounts of weight to the bar nearly every week.

 

[b fold the truth]

That and most people use shitty form...

Don't forget a flat bench press DOES WORK your shoulders and triceps. I know some VERY competent lifters that do not do any direct triceps work, and ONLY overhead press for shoulders, and bench over 400 NATURALLY. Because they concentrated on adding small amounts of weight to the bar nearly every week.

You aren't talking about lifters who are concerned with putting up big numbers...are you?

Wasn't this guy asking about how to improve his max on his bench?

Sorry man...I don't mean to sound confrontational to you...I'd actually like to hear more input from 'juicy fruit' about his experience.

B True