Help Bump My Bench Press Up

[Skizac]

If I may make a suggestion, you should post this on the powerlifting board. Powerlifters know more about how to maximize poundages than anyone.

Most likely, you'll be told to go to www.elitefts.com and read up on the westside method of trainging, which alot of powerlifters are using these days.

 

[gettinlarger]

I find it odd that you can pump out 10 reps with 195, but max with 230.

Don't forget the other major body parts that perform the bench press ... shoulders, rotators, lats ...

 

[luto199]

well 230 is a guess, i havent maxed in awhile.

 

[louden_swain]

To strengthen your lift, add strength to your triceps, deltoids, and upper back. Here are some key exercises that you should emphasize in your routine:

Close Grip Bench Presses
Weighted Parallel Dips
Seated Barbell Presses
Barbell Rows
Chins

 

[b fold the truth]

Read ALL of these...

B True

http://www.testosterone.net/articles/158bench.html
http://www.testosterone.net/html/body_115b600.html
http://www.testosterone.net/html/body_127resist.html
http://www.elitefitnesssystems.com/documents/Training-bp.htm
http://www.elitefitnesssystems.com/documents/triceps.htm
http://www.elitefitnesssystems.com/documents/devspecstrength.htm
http://www.deepsquatter.com/strength/archives/ls10.htm
http://www.deepsquatter.com/strength/archives/ls15.htm
http://www.deepsquatter.com/strength/archives/ls27.htm

 

[luto199]

well i am rading the testosterone.com articles, but he laughs at the idea of training my chest only once a week. Well sorry buddy, but i got 5 other muscle groups that need training and i have 2 jobs so once a week is all i can do. Although, the 12 steps to a better bench article does sound a little promising, thanks b fold, now i'll have something to read all night!

 

[b fold the truth]

You want a big bench? Those are the guys to talk to....

B True

 

[aurelius]

I'm 6'1, 206lb, long arms.
I've really been lifting for about a year now. My bench has been going up at a decent satisfying pace until recently. I can rep 195 10 times, and my max is about 230. It seems like this is how its been for a long time, too long!
I do tricep/chest monday, then back/shoulders on wed, and bicep/legs on friday.
For chest i do 3 sets flat, 3 sets dumbell, 3 sets incline.
Can anyone help me out, I hate when i dont see gains!

Didn´t read the other posts so if I´m repeating something...

Have you tried training for power? (over 80% 1 rep max) I got huge strength gains after a couple of weeks.

Also, check your form.

 

[benchmonster]

If building a big bench is really and truly important to you, do what those articles that B-fold linked you to, tell you to do. I have put over 150 lbs on my bench in the last year by using those methods.

B.

 

[BodhiDharma]

Read ALL of these...

B True

http://www.testosterone.net/articles/158bench.html
http://www.testosterone.net/html/body_115b600.html
http://www.testosterone.net/html/body_127resist.html
http://www.elitefitnesssystems.com/documents/Training-bp.htm
http://www.elitefitnesssystems.com/documents/triceps.htm
http://www.elitefitnesssystems.com/documents/devspecstrength.htm
http://www.deepsquatter.com/strength/archives/ls10.htm
http://www.deepsquatter.com/strength/archives/ls15.htm
http://www.deepsquatter.com/strength/archives/ls27.htm

Great links, thanks