help with bench day

[ThePolishHammer]

Hey, right now im tying to figure out how to put in some serious training for bench. I just read the article over on the PL board. but im not sure what assitance exercises to throw in my program. Anyone have any good suggestions? and in what sort of rep range? Im working all of my primary movements with a 5x3 program right now

what other assitance work should i throw in on my other days?
-Thanks

 

[gettinlarger]

Use something like this:

Flat Bench 5x3
Incline DB press 2-3x8-10
Incline Flys 2-3x8-10

I used that (but 5x5) for a while and my bench skyrocketed.

 

[Scaggs]

I like leaning weighted dips for overall increased shoulder girdle strength. Add them on your off days to assist. Not until atleast two days later from bench day.

Scaggs

 

[eastarr69]

I run one warm up for 10-15 on flat, the 3 sets of 5-8 on flat, incline and decline...all with the straight bar...i dont like using dumbells unless i am trying to shape or hit a weak area on the chest....i hit tris heavy on the same day...if you want your bench to soar, do deads and squat also...i have found that my back and lat work also helped to incease.....you are using more teis then chest and you incorporate you back and shoulders in the movement when you bench, so keep that in mind when you train...when you train you back and tris remember, they do the majority of your work on the bench anyhow, so hit the correctly...remember to do power moves if you want to work heavy..if you just want to look pretty, do a million reps at 135...there are a lot of pro bb's who cant train with 315 and a lot who cant bench 400...but they look huge...all depends on what your looking for..personally, i want to press a truck in all my movements...even curl one if I could...

E

 

[edgecrusher]

What type of split/system are you using?

 

[ThePolishHammer]

Day 1
Squat: Warm Up, 3,3,3,3,3,1
Calf Raise: 12,3,3,3,3,1

Day 2
Rest

Day 3
Rest

Day 4
Bench Warm Up, 3,3,3,3,3,1
Incline Bench, 3,3,3,3,3,1
Incline Cable Crossovers 3x8-10
Dips, 3,3,3,3,3,1

Day 5
Deadlift: Warmup, 3,3,3,3,3,1
Bentover Rows: Warmup 3,3,3,3,3,1
Chins 3 sets to failiure

Day 6
Rest

Day 7
Rest

Day 8
Push press: Warmup 3,3,3,3,3,1
Lateral raises or RearDelt Raises 3x8-10

Repeat

Tried to give myself at least two days off after deads and squats, and at least three days in between the two

 

[erickthegreat11]

I'm with Scaggs on this one. I do exactly the same thing. I don't know what my form looks like as far as leaning forward, but I do know it ups your bench when done 48hrs away from benching.

 

[edgecrusher]

Day 1
Squat: Warm Up, 3,3,3,3,3,1
Calf Raise: 12,3,3,3,3,1

Day 2
Rest

Day 3
Rest

Day 4
Bench Warm Up, 3,3,3,3,3,1
Incline Bench, 3,3,3,3,3,1
Incline Cable Crossovers 3x8-10
Dips, 3,3,3,3,3,1

Day 5
Deadlift: Warmup, 3,3,3,3,3,1
Bentover Rows: Warmup 3,3,3,3,3,1
Chins 3 sets to failiure

Day 6
Rest

Day 7
Rest

Day 8
Push press: Warmup 3,3,3,3,3,1
Lateral raises or RearDelt Raises 3x8-10

Repeat

Tried to give myself at least two days off after deads and squats, and at least three days in between the two

Ok, Right now it looks like you are doing about 21 sets of chest. I think that is going to be abit to much. What is your goal? You are kind of doing a bodybuilding workout with a powerlifter rep range.

What I would do, is cut down on some of the exercises you are doing for your chest and throw in some tricep assistance work.

For example

Bench 10,5,3, - 3x1
Incline Dumbell Press 3x8-10
Close Grip Inclines 3x6-10
Dumbell Extensions 3x6-10

You could also add things like Lat and or rotator cuff work in to this. And, you could take of leave the incline db presses.

 

[Zyglamail]

I do flat dumbell presses, 2 sets of 5 with about 90% of 1 rep max with long rest(3-5 minutes) between sets to concentrate on strength via CNS stimulation. Then I drop weight to about 80% of 1 rep max and continue to do sets of 5. I stop at 5 even if I can do more, but I only rest 30 seconds between sets. Then I move onto incline barbells press 3x7-10. Then I do weighted dips same method as barbell dips above, then move onto close grip bench same method as db bench above. I will sometimes do fly's and/or more isolcation work on tri's.

 

[ThePolishHammer]

Dips... I ment bench dips... for triceps.